5 Kettlebell Training Mistakes People Make

kettlebell training mistakes 5 Kettlebell Training Mistakes People Make

Kettlebells are the latest craze now and for good reason too, yet here are 5 kettlebell training mistakes people make when using this training tool. Thousands of people report health benefits such as increased strength, fat loss and a general sense of feeling fitter ever since they started working out with kettlebells. I believe this is because kettlebell training is a fun and  challenging workout.

Yet,there are many mistakes that people make when training with kettlebells. This article will enlighten you on what they are so that you can steer clear of these mistakes.

Here are 5 Kettlebell Training Mistakes: You won’t want to make them for sure!

Ignoring the fundamentals

Kettlebell training is progressive. Many people do not have a strong grasp of the basic moves before progressing on to the intermediate and advanced moves. Worse is that most don’t even know that the moves are classified as beginner, intermediate and advanced. Not all moves are equal.

The 2 most important moves one must master in kettlebell training are the Kettlebell Swings and Turkish Get Ups. All other moves are derived from these 2 moves. Master them and you will be a head above the majority of people training with kettlebells

Not working progressively

People are so used to getting things fast and easy in today’s world that they expect exercise to be the same. Well, it’s not. You can just raise the weights and expect your body to handle it if it’s not accustomed to weight training. Many people use kettlebells that are way too heavy for their skill level.

Furthermore, when working with kettlebells, you will need to build up your static and dynamic stability. If you can’t hold a kettlebell above your head in a stable manner, you have no business pressing it.

Work from the ground up. Make sure your stabilizing muscles are strong before engaging in pressing moves.

Treating a kettlebell like a dumbbell

You can’t use kettlebells for bicep curls or other exercises that only dumbbells are suited for. Of course, for some exercises, kettlebells may be substituted for dumbbells. Knowing which exercises is the key to being effective and not looking foolish.

Kettlebells were made for training your core, thighs, butt and other muscles so often neglected. Use kettlebells for the exercises that were meant for kettlebells and not use them for dumbbell or barbell exercises.

Using kettlebells that are too light

I realize that one must train progressively but I’d recommend a minimum weight of 35lbs for men and 16lbs for women. Anything less is not optimal. Train with fewer reps in the beginning and progress on

Unnecessarily complicated workouts

Keep your workouts simple. Include a few different moves comprising of squatting, lunging, pulling, pushing, etc. Keep the workout at a high intensity and on a simple circuit.

Many people come up with unnecessary complex moves and ridiculous circuits just to keep the workout interesting. It just ends up confusing. You want to be focused on the training only and not a hundred other things.

These are the the 5 kettlebell training mistakes people make. Avoid them like the plague and you will do just fine and the kettlebells will be your best friend in time to come.

Check out our Kettlebell Challenge Workouts – It’s The Ultimate Kettlebell Challenge Workouts System – In this high-quality, fluff-free, no-B.S. program, you’ll be taken by the hand as I walk you through 33 NEW kettlebell challenge workouts – a full 8+ week training plan where you’ll never repeat the same workout twice! – that you can do any time, any place, with just a single kettlebell and your own body weight.  Workouts you’ll find inside:LINK HERE

 

Kettlebell HIIT Routine: High Intensity Workout!

kettlebell hiitKettlebell HIIT Routine: High Intensity Workout!

Not sure if I have mentioned it or not but I do enjoy a good kettlebell HIIT routine workout and I will share it with you today! This is one of my favorites and I hope you will enjoy it. As you may know using a kettlebell to work out allows you to work many muscle groups at one time.  The motion of swinging the kettlebell particularly helps you to improve your core strength and functional fitness.

When you add kettlebell exercises to a program of high intensity interval training you’ll find that you get fast results for weight loss, muscle strength, and endurance.  With high intensity intervals, you’ll focus on a few exercises at a time and you’ll perform them as hard as you can for a short period of time.  Following that burst of energy, you’ll recover with a rest period.

The high intensity allows you to get more out of a short workout than you might out of one that’s much longer but not as intense.  Kettlebell HIIT routines aren’t for the faint of heart, but if you’re ready to give it your all you can get great results.

For this you’ll need a kettlebell that’s appropriate for your current strength and fitness levels.  Now let’s look at a routine that will work for you.

Warm Up.  Let your muscles and joints prepare for high intensity exercise by warming them first.  You can walk, jog, jump rope, or even do high knee raises for 3-5 minutes to warm up.

Intervals.  Each of these intervals will be performed for 30 minutes with a 30 second period rest immediately following.

Interval 1 – Kettlebell Swing.  For this interval you’ll stand with your legs apart holding the kettlebell with both hands between your legs.  You’ll bend your knees slightly and raise the kettlebell overhead.  Then lower it to the starting position.  Do this as many times as you can for 30 seconds.  Then rest for 30 seconds.

Interval 2 – Figure 8.  Stand with your legs wide apart and place a kettlebell on the floor between your legs.  Pick up the kettlebell with your right hand and pass it to your left hand between your legs.  Bring your left hand around and pas sit to your right hand between your legs.  Continue this as fast as you can for 30 seconds.  Then rest for 30 seconds.

Interval 3 – Clean and Press.  For this you’ll stand with your feet shoulder width apart holding the kettlebell with one hand at your side.  You’ll bring the kettlebell up to your shoulder by bending your elbow and then raise it overhead.  Bring it back down to the starting position.  Repeat for 30 seconds.  The rest for 30 seconds.

You’ll then need to repeat this interval on the other side for 30 seconds and rest for 30 seconds.

Repeat these intervals 3 times.  If you’re not able to do them 3 times, complete them as many times as you can.  The more you do this routine, the stronger you’ll become and it will get easier to complete more exercises.

Cool Down.  When you’ve finished the intervals, walk or jog for 3-5 minutes to cool down and complete a total body stretch.

So there you have it one of my favorite kettlebell HIIT routine! Share this workout with your friends! Talk soon,

PS -Our challenge program

5 Tips for Kettlebell Training

tips for kettlebell training5 Tips for Kettlebell Training

Today’s Tips for Kettlebell training can be extremely effective in helping folks shred excess fat off their body. It’s also a crucial component in most professional athletes’ workout regimen. Kettlebells look ‘cuter’ and more hip than the boring old dumbbells or cable equipment. Because of that, many people will ignore the fact that kettlebells can be very challenging and must be respected in your workouts.

You do not want to be one of the thousands of people who have pulled a muscle or strained a ligament from using kettlebells in an incorrect manner. Just about anybody can figure out how to use a kettlebell and this will be your first priortiy. There is only one handle to grab and lift unlike a conventional squat rack with all the ratchets and levers which will leave new gym users scratching their head.

Here are 5 tips for kettlebell training:

Nevertheless, the simplicity of a kettlebell should not make anyone feel complacent. By using these marvelous apparatus correctly, you will prevent injury to yourself and more importantly, get the best results from your workouts.

  • Progressive training is key – Do not use more weight than you can handle. There are many people who are weekend warriors. They neglect to exercise the whole week and go to the gym on the weekend and try to work out with kettlebells that are just too heavy for them. It takes time to build strength in the muscles and ligaments. More importantly, the ligaments, which have to be able to withstand the load. Most injuries occur due to weak or unconditioned ligaments. Pace yourself slowly. Start with kettlebell weights that suit you and slowly climb up the ladder to higher weights. Rome wasn’t built in a day.
  • Don’t aim for muscle failure – This runs contradictory to most training advice. However, training to failure all the time puts your nervous system under tremendous stress. It is an effective tool when used sparingly. At all other times, it would be advisable to aim for about 12 to 15 reps using various weights. Do vary your moves too. Snatches, cleans and squats should be mixed up in your routine. Try and make it a full body workout most of the time.
  • Always maintain proper form – Kettlebell training involves more jerking and swinging movements unlike conventional dumbbells. However, even these movements require proper form and control. You are not supposed to be swinging the kettlebells around like a mad man. There is a jerk to lift, followed by a swing and a pause at the end of the movement and back again. Improper form will definitely lead to injury or imbalances in the body over the long run.
  • Change your routine every month or so – Keep your body guessing. If you’re doing the same workouts day in and day out for months, you’re going to get bored and your results will taper off and finally plateau. So, change up your routine every 4 to 6 weeks. Add more reps, change the sets, use new moves, etc. Just make it different.
  • Train barefoot on a hard floor – When you work out with kettlebells, the force of the load gets transferred to the ground through your feet. The soles of most sports shoes are too soft. So, training barefoot is best. If your, floor is too cold, you may use an exercise mat. In the event you’re training in a gym, their rules may require you to wear shoes. Then you have no choice but to abide by their rules. Nevertheless, this point is worth remembering.

These are just 5 tips for kettlebell training to help you train safely and effectively with kettlebells. Do bear these in mind during your workouts. Be sure to check out our blog post Discover the Best Kettlebell Exercises  where we explain the best exercises and how to do them correctly.

 

 

Discover the Best Kettlebell Exercises For Training Variety

best kettlebell exercisesDiscover the Best Kettlebell Exercises For Training Variety

The key to success when doing resistance training is consistency with variation and today we will help you discover the best kettlebell exercises. You need to exercise regularly to build up your strength and stamina. Many people are able to achieve this. The second component is to add variety to your workouts. Many people get stuck here with boring, ineffective training  programs.

We are all creatures of habit and that can be seen even in the way we exercise. It is so easy to fall into the trap of doing the same exercises daily and not try something new. We never like to push ourselves past the comfort zone. That is why many people hire personal trainers to structure varied workouts and keep them motivated.

If you can’t afford a personal trainer, don’t worry. There are many ways you can learn to vary your workout.  We found kettlebell training years ago, and found it to be such a fun as well as challenging way to exercise. We enjoy sharing that excitement with you if you are looking to discover the best kettlebell exercises for you to add to your training.

Just as with all things, there are varying levels of difficulty for beginners, intermediate and advanced. You need to find the exercise that is just right for you. Don’t be too ambitious and try to save time by doing the advanced moves. That is just asking for trouble and an injury can put you out of action for months.

Now let’s look at the  4 best kettlebell exercises that will leave you sweating and panting.

  1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

  1. Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions:  You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

  1. Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

  1. One-arm kettlebell snatch

Exercise Target Areas:  Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you’re on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

So the way you see yourself improve is to keep a journal to record your routines, sets, reps, etc. This is very important as it will show you how much you have progressed. Do NOT rely on your memory. Most people can’t even remember what they had for lunch 2 days earlier. You will not remember your workouts 2 months from now.

As you progress, you will learn new techniques and may even forget the old moves you used to perform before. So, when you have a record, you can always go back to it and refer. This will make varying your workouts in future much easier. You may always use workouts you did months ago and just increase the weights. It will seem like a whole new workout to your body.

So there you have it the best kettlebell exercises that will help you get started with kettlebell training! Hope you find it as fun and exciting a way to train as we have! We recommend to our clients the Kettlebell Fat Loss Workouts Program

 

 

 

 

Kettlebells For Women – Complete Body Transformation

kettlebells for womenKettlebells For Women – Complete Body Transformation

Do you feel that kettlebells for women will allow for a complete body transformation? Well it seems that way today, because when  you walk into a gym,you will see women who are slinging kettlebells.  Chances are they are breathing heavy, sweating and have a bit of a snarl on their faces.  Moments after they finish their workout, you’ll likely see their frown turn upside down.  They’ll be walking away smiling, happy and feeling accomplished.  That’s because these women know about the “what-the-heck effect” of the kettlebells for women.

Complete Body Transformation

Unlike any other piece of equipment, the kettlebell gives you this amazing workout that is hard to describe.

After several weeks of training, you will notice that you are stronger, faster, and more balanced in sports you play and other types of daily activities.  THAT is where the what-the-heck-effect comes in.  No one can completely explain this phenomenon, and no one really has to.  As a woman, all you need to know is that it is there and very real.

Essential Muscle Toning

It’s no coincidence that the main areas that get targeted with the kettlebell are the exact same areas women tend to want to tone—the butt, thighs, stomach and arms.  To be more anatomically correct, let’s address these areas as the glutes, hamstrings, quads, abs, triceps and biceps.

With all that muscle recruitment, you are left with a pretty solid argument for using this ball of iron in your workouts.  Here’s where it gets even more favorable.  Did you ever hear of this thing called load-bearing exercise?

Simply put, any time you lift a weight for a series of repetitions, you are placing load on your body.  This, in turn, causes you to contract muscles, which pull on your bones, making them stronger.  As you age, regular bouts of load-bearing becomes critically important practice to prevent the onset of osteopenia and osteoporosis.

Since kettlebell exercises are not linear, you are forced to bend multiple joints and work multiple muscles at the same time, which gives you a bigger bang for your buck when it comes to strengthening your bones and core.

A clean and press is a good example of an exercise that targets pretty much every muscle in your body.  It is performed by ripping the bell off the floor, passing it behind your legs, bringing into a locked “rack” position at the outside of your chest, then pressing it straight overhead until your arm is fully extended.

If you were to do five of these babies on each arm with one swing exchange, your heart rate would be through the roof and you would feel a pleasant burning sensation from your fingertips to toenails!

30 Minute Effective Full Body Workout – Kettlebells for Women 

Moms who don’t have much time in their busy schedules rejoice at the idea of obtaining a great workout in a short amount of time.  Due to the ease of transition and multiple exercise patterns to follow, the kettlebell really lends a helping hand in this department.

You can literally get a full body workout in less than 30 minutes; a workout that improves cardiovascular function, muscle strength and endurance, balance, flexibility, mobility and stability all in one fell swoop.

And once you get good at kettlebells, you can start doing combinations of exercises, called complexes.  This is how you get away with doing a shorter workout, but, still getting a ton of benefits.

Women who have been training for a while develop such good skills that they shift to double kettlebell exercises.  This puts more neural load on the body and builds strength faster.  A workout consisting of double swings, presses, high pulls, squats and lunges would trump any fitness boot camp that you can think of.  And there will be virtually zero impact to the joints.

If you have not tried kettlebells yet, there’s no time like the present to start.  Get your girlfriends together and learn how to train with kettlebells for women. Here at Kettlebell Fitness HQ we reommend Kettlebell Fat Loss Workouts Complete Program to provide good training in kettlebells for women!

 

 

Why You Should Never Ignore Your Core

Why You Should Never Ignore Your Core

Never Ignore Your CoreHere is why you should never ignore your core, because the core flat out gets more attention than any other area of the body, and for good reason.  It’s the center of your body.  All movements, both powerful and wimpy, involve the core in one way or another.

Why You  Should Never Ignore Your Core and Why You Must Work The Core RE

Uncommon to popular belief, this area consists of more than just the abs.  They are only one part.  The primary area of the core is made up of the rectus abdominis, inner and outer obliques, erector spinae, glutes and hamstrings.  The fact that this region encompasses such a large area is an indicator of its value.

If you were to ignore training the core, you can run through a battery of issues, such as lower back pain, postural distortions, poor sport performance and bad balance.  The postural distortions can range from rounded shoulders to excessive lower spine curvature to external foot rotation.

Yes, your feet can actually get affected too. If your glutes are weak, they can cause the femurs to rotate outward.  This then transfers all the way down to the feet, causing the exact same thing to happen.  Have you ever walked behind someone who walks duck-footed?  Well now you know why.

Getting up from a chair is just as important as walking.  Your core needs to be strong to keep your upper body erect while seated and when standing up.  This also applies to riding a bike.  If you have a weak core, you will not be able to stay upright for too long without experiencing scorching lower back pain.

Force production is another thing to consider.  Let’s go back to the bike example.  It takes a lot of power to push hard when you are climbing a hill or opening it up on a straightaway.  If your core is mush, you will spend most of this time struggling miserably.  Your will also be challenged with a lack of stability.

The power aspect doesn’t end with biking either.  Contact sports like football, mixed martial arts, ice hockey and even basketball require you to take and make hits, fend off opponents and remain balanced at all times.  If you neglect your core, don’t expect to win any trophies or titles.

Baseball, tennis, racquetball, golf, volleyball and swimming all require strong core muscles as well.  Any time you are rotating from the hips, jumping in the air, throwing a ball or object, or reaching with your arms or legs, you need to enlist at least some part of your core.  Think about that the next time you place a box of Christmas ornaments on a high shelf in your basement. These are all important reasons to never ignore your core for daily living.

It’s only fitting that you know a good way to strengthen your core so you can avoid a lot of the pitfalls mentioned above.  And just for the record, ab crunches are not going to get the job done.  In reality, they are about one millimeter away from worthless.  The only muscle group they target is the rectus abdominis.  You still have the obliques, glutes, erector spinae and hamstrings to contend with.

Best Core Exercises

Keep ALL of these areas in mind when it comes to training.

Perform your crunches, but, also add:

  • Plank with leg raises
  • Alternating supermans
  • Squats
  • Stiff-leg deadlifts
  • Hanging knee raises
  • Medicine ball Russian twists
  • Side dips

This way you will get movement patterns in that simulate real life actions and you will ensure that all areas of your core will be targeted.

As you can see, there are many good reasons to keep your core strong, fit and fantastic.  Focus on the right training protocols and you will never have to worry about injury or imbalances.

PS – To guarantte that you never ignore your core again with your training we recommend this CT-50 program – CT-50 is the only exercise program built around Progressive Movement Technology™, which allows you to start getting the full benefits of the system right away, regardless of your current fitness level. And because it constantly adapts as you improve, you’ll always have a new challenge and even better results waiting for you every single week. This program will help you to never ignore your core every again! Hope you enjoy it.

Benefits Of Kettlebell Training For A Healthier Fitter You

benefits of kettlebell trainingBenefits Of Kettlebell Training For A Fitter You

The Benefits of Kettlebell Training is they give you an all-in-one workout, combining both the strength and cardio aspects. Be your own trainer!

Make no mistake about it, kettlebells rank pretty high on the list of best all-around fitness tools in the market, and for good reason. They bring so many benefits to the table that it’s hard to even know where to begin.

Let’s first take a look at the kettlebell’s shape. Cast iron is molded into a circular sphere, resembling a bowling ball, and a curved handle is fused to the top, but, better quality kettlebells are actually formed as one whole piece.

Not only is the handle used for hoisting the bell during exercises, but, it’s a built-in carrying apparatus.  This makes it easy to transport and it takes up little space compared to other equipment.

Additionally, they range in weight from very light to very heavy, giving you plenty of options to choose from.  And even the largest of bells can fit comfortably in a trunk of a car, under a weight rack or in a closet against a wall.  This makes them great for home training workouts.

The kettlebell’s unique, circular shape, requires that you make your body really tight when you perform exercises.  This tactic helps improve force production when doing heavy lifts, and it also keeps your spine safe and in good alignment.  As a result, you get an amazing core workout with every exercise you do.  This in turn, boosts your functional ability in sports and activities of daily living, and also improves your definition.

The Benefits of Kettlebell training is they work multiple muscle groups in the body, including:

  • Arms
  • Chest
  • Shoulders
  • Butt
  • Back
  • Legs
  • Thighs and hips
  • And, as mentioned above, almost every single move works the core muscles (abdominals).

A growing number of chiropractors use the kettlebell as a rehabilitation tool with patients who suffer from lower back pain.  The standard deadlift exercise, which is performed by lifting the bell off the floor while hinging your hips and keeping your back straight, requires you to contract all the muscles that stabilize the spine.  These are the same muscles that are often weak when back pain is present. This has been one of the huge benefits of kettlebell training for me, my lower back is much stronger now!

After a few reps, nutrient-rich blood flows to the lower back which causes relief.  In addition, these muscles get strengthened from a standing position instead of lying on the floor and doing crunches by flexing the spine, which is contraindicated when back pain is present.

Anyone who is overweight or wants to avoid high-impact exercise benefits from the kettlebell as well.  With the exception of two or three exercises, your feet are always in a fixed position during training, which enables you to get a full workout with little if any trauma to your joints.

And while we are on the topic of being overweight, let’s not overlook the effect and benefits of  kettlebell training  has on fat loss.  The caloric expenditure is second to none!

In a study commissioned by the American Council on Exercise (ACE), test subjects were put through a 20-minute high-intensity interval workout that consisted of kettlebell snatches performed on and off with short rest breaks.  The snatch is a ballistic maneuver that involves “ripping” the bell above your head in a fast, snapping motion, then pulling it back between your legs in a similar fast motion.

Data was collected and the average expenditure per minute was an astonishing 20-plus calories!  The only way to normally get that kind of output is by cross-country skiing uphill as fast as you can.

Also the benefits of  Kettlebell training is they  have the unique ability to create an anaerobic state, which, literally means without oxygen. This translates to being very winded, literally gasping for breath during a workout.

When you get really winded during a workout, the body crosses into the anaerobic threshold, the same state induced by High Intensity Interval Training (HIIT), which, is the ultimate fat burning zone, and one that revs metabolism for 24+ hours after a workout.

Any time you perform a high number of reps with a moderate to light weight, you improve your muscular endurance.  The kettlebell has a continuum built right in.  If you go heavy and do a low amount of reps, you will build muscular strength.  If you go lighter and do high reps, you will build muscular endurance.  By incorporating both types of exercises in one workout, you get the best of both worlds.

Last but not least, you should walk away knowing that kettlebells are also good for cognitive function.  That’s right; you need to think a lot when doing the specific exercises included in a Kettlebell regimen, or risk getting injured. By concentrating hard, this will blend into other aspects of your life, such as, balancing a checkbook, reading a book and memorizing someone’s name.

So in my conclusion the benefits of kettlebell training for a fitter are a no brainer! Isn’t it time you gave kettlebells a try in your workout? We say yes for sure! Oh and we feel the one of the final benefits of kettlebelbl training is they are a lot of fun to include in your workout!

If you want to experience the benefits of kettlebell training we recomment The Kettlebell Revolution Home Workout Program

 

Body Transformation With Kettlebells In Your Training Toolbox!

body transformation with kettlebellsBody Transformation With Kettlebells In Your Training Toolbox!

Is it possible to have a body transformation with kettlebells in your trainging toolbox? Well we do know that one of the best things about kettlebell workouts is they work so many different muscle groups, while at the same time providing an effective and very much enhanced cardio experience.

Ttruly the method of choice for a full body transformation with kettlebells, whether for the lady who wants to burn fat and build lean muscle tone or the bodybuilder who wants to build strength and bulk.

Kettlebell training is definitely practiced by men and women who want to burn fat, tone muscles and experience a complete and total body transformation as well as have fun, be challenged for total results.

The Facts of Body Transformation with Kettlebells:

  • You will achieve more fat-fighting and body toning benefits with kettlebells than doing 30 minutes on the treadmill and or traditional weight lifting.
  • Kettlebell training allows you to swing rhythmically with full body motions giving you the optimal cardio workout as well as  targeting several muscle groups, including a major emphasis on the core activation.
  • Trainign with Kettlebells triples calorie burning as compared to other cardio – approx. 400 calories in just 20 minutes!

Enjoy the everlasting benefits of Kettlebell and say goodbye to the traditional dumbbells, gyms or health clubs or at least inlcude kettlebell training as a part of your long term program.

Enjoy the everlasting benefits of Kettlebell and say goodbye to the traditional dumbbells, gyms or health clubs.

How To Get Started With Your Body Transformation with Kettlebells?  

Getting started with Kettlebells is easy with the many resources at hand. You can find various workouts online that will show you proper form and technique. You can also join a Kettlebell class in your area or local gym that will be led by a qualified instructor. There are also various Kettlebell training DVDs available to learn this unique form of cardio and weight training fitness.

No matter which route you take for your body transformation with kettelebells,  it is important to learn proper form or else you will be vulnerable to injury. We suggest The Turbulence Training Kettlebell Fat Burning Workout Program…PLUS Get 5 Bonus TT Workouts AND 30-Days FREE Access to the Exclusive TT Member’s Area Where You’ll Get Personal Help From Fat Loss Expert Craig Ballantyne On Your Diet and Exercise Program, for your body transformation with kettlebells!

 

 

 

Kettlebell Workouts Versus HIIT – Here Is What We Think!

Kettlebell workouts versus HIITKettlebell Workouts Versus HIIT – Here Is What We Think!

The other day I wrote about Kettlebell Workouts Versus Calisthenics so today I want to discuss Kettlebells Workouts Versus HIIT to see what might be most beneficial for your fitness training. For those of you who are unaware, the acronym “HIIT” stands for High Intensity Interval Training.  Simply put, this is a method where you alternate back and forth between a high and low intensity while you work out.

Over the course of time, this training style has gained popularity with all age groups and demographics for its effects on the body and for the fact that it burns more fat than any other workout. So now when we discuss kettlebell workouts versus HIIT  we know that not only does it cause a high caloric expenditure, but it also cranks up your resting metabolic rate, and boosts your body’s natural production of human growth hormone and testosterone.  This translates to a leaner, more defined body with a low amount of body fat.

It’s hard to argue that this is one of the best ways to get fit and lose unwanted weight.  When you compare kettlebell workouts versus HIIT, they can actually go hand in hand.  This really depends on how you structure your training.

Since the kettlebell is very versatile and can be moved easily, you have the option of doing an entire HIIT workout with it.  For example, you can do 30 seconds of swings, rest for 30 seconds, then repeat for 30 minutes.  That’s a standard 1-to-1 ratio of high to low intensity.

You have multiple combinations to work with too.  In the end, it really all depends on how trained you currently are or how trained you become.  Following a 2-to-1 work to rest ratio, for example, is going to be quite challenging at first.  But over time, and after you have gotten into better shape, it might be the sweet spot for you.

On the other side of the coin, the kettlebell can be used just as resistance to build strength.  An example of this would be doing 5 sets of 5 reps of double presses with 60 seconds or more of rest between each set.

The HIIT model does not have to include kettlebells either.  People who like to run races often perform intervals in their training to boost their anaerobic capacity.  This comes in handy while running up hills or trying to outsprint someone at the finish line.

Instead of going with complete rest, like you would with kettlebells, they just lower their intensity between sprints, such as jogging lightly or walking briskly.  Then they speed back up to the point they are trying to reach.

Kettlebells can also be fused into a circuit-style HIIT program that involves multiple exercises, including running.  The high intensity point would be achieved during each exercise and the rest interval can be short or longer, depending on how fit you are or what you are looking to achieve.

For example, you can do swings, burpees, rope jumping, combat ropes, snatches and running in a workout.

Each one of the exercises can be performed for 30 to 60 seconds and the rest breaks can be the same as the work intervals or shorter.

There is also an option to interval between an intense movement that targets one part of the body and a movement that targets a completely different area.  If you go back to the circuit example, you could do a set of kettlebell presses, then immediately jump rope for 30 seconds and then do a set of kettlebell squats followed immediately by medicine ball slams on the floor.

Your heart rate will still be up, but while one part of your body is spent, another part is not.  It takes practice and mental strength to get proficient at this type of training.

Applying the rules of HIIT to your workouts is not really that complicated, regardless if they are with kettlebells or not.  Just pick a batch of exercises you want to do, determine your work to rest ratios and have at it. So there you have it Kettlebell workouts versus HIIT! Adding the kettlebells in my opinion just makes training all that more fun and challenging.

 

 

10 Reasons Why Kettlebell Training Is Better

kettlebell training10 Reasons Why Kettlebell Training Is Better Than Other Workouts 

Why is Kettlebell Training better is a question we often get asked and today we wanted to take a moment to share our thougths on the answers! We find working with kettlebells to be the most fun, and challenging workout we do. As we go through we hope you will find that as well! Firstly, the Kettlebell design is a steel ball shaped weight attached to a steel handle that resembles a suitcase handle and allows for an abundance of different exercises that not only work multiple muscle groups at the same time, but, also allows one to get into an anaerobic state while working out.

An anaerobic state is a workout “without oxygen,” where the person is literally gasping for air during exercise. This state is typically induced during interval training and Kettlebell workouts and is one of the most effective ways to burn fat and rev metabolism for 24 plus hours following a workout.

10 Reasons Why Kettlebell Training Is Better 

  1. 3 In 1 Workout – Combining weight training with a cardio workout, Kettlebell circuits improve heart health, build lean muscle mass and are highly effective at fat burning. That’s three birds killed with one stone of a great workout!
  2. High Calorie Burning – An hour spent on a treadmill or cross trainer will burn around 600 calories, but, training with kettlebells can help you burn up to 1200 calories in that same hour.
  3. Superiority To Barbells, Dumbbells And Other Weight Machines – Barbells, dumbbells and weight machines are all efficient muscle training devices, but they typically work only one muscle or a specific group of muscles at a time. Imagine how cumbersome it is to tone your entire body. Conversely, Kettlebell moves work multiple muscle groups at once which makes it the perfect full body workout to build essential lean muscle mass for both men and women. 
  4. Superior Core FitnessA strong core is more than six-pack abs. It is your body’s power zone which lays the foundation for all movements. The core is vital for good posture, which, provides steadiness during everyday movement and improves performance in sports and everyday activities. Many Kettlebell moves work the core, and so that alone makes it a much better choice than other forms of cardio or muscle training that do not.
  5. Economic – Kettlebells provide you a suitable and economical choice over expensive gym memberships, cardio machines and weight equipment.
  6. Mobile – A large space is needed to do Kettlebell exercises and they are easy to store and transport, so you can even take one on long trips and vacations.
  7. Time Saving – Traditionally, for general fitness, people do cardio and muscle training on different days. Various Kettlebell circuits combine the two because as you do Kettlebell moves you not only tone and build lean muscle mass, you are also getting an effective cardio workout that benefits the heart and burns fat.
  8. Low Impact – A lot of cardio, such as aerobics and running are high impact on joints. But, Kettlebell training is low or no impact, therefore it saves the joints and opens the possibility for many to get a heart pumping workout who otherwise shy away from impact cardio.
  9. Increases Flexibility – Kettlebell training provides workouts that improve range of motion and flexibility that serves good health in everyday life and into the senior years.
  10. Never Get Bored With Diverse And Fun Workouts – Kettlebell moves and exercises are fun and unique. Various circuits can be created to change things up on a regular basis so you never get bored. A big difference from the boring walking or running on a treadmill or churning those exercise bike pedals for an hour.
  11. Many people get bored doing the same exact workout repeatedly even if it is done only two or three times a week. Kettlebell Training lets you overcome that monotony by providing a range of diverse and fun moves.

How To Get Started With Kettlebell Training 

Getting started with Kettlebells is easy with the many resources at hand. You can find various workouts online that will show you proper form and technique. You can also join a Kettlebell class in your area or local gym that will be led by a qualified instructor. There are also various Kettlebell training DVDs available to learn this unique form of cardio and weight training fitness.

No matter which route you take it is important to learn proper form or else you will be vulnerable to injury.

How are you using kettlebell training to reach your health and fitness goals?

 

 

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