How To: Stand with feet shoulder-width apart. Hold KB in both hands, overhand grip. Your arms should be hanging down in front of your body. Tighten your core, pull your shoulders back and lift KB up toward your chin. Bend at the elbow as you lift, your ‘bent’ arms should be parallel with the floor. Lower and repeat.
Main Muscles: Deltoids & Trapezius.
What is a Kettlebell (KB)? Picture a bowling ball with a handle, but it is made of iron. Yep you got it! That is a KB. And I love them! They are easy to hold and come in various sizes and weight.
Why use a Kettlebell (KB)? Using a KB will help you shed pounds, tone up and build up your strength. There is a lot of equipment out there and if you have access to it, then use it. But for those of you who do not want to spend the money on a gym membership or a lot of money on equipment for your home, a set of 3 or 4 kettlebells will do the trick.
When using a KB, you can do slow and steady movement exercises such as an V-Up Crunch or a One Arm High Pull. You can also incorporate high intensity movements such as swings, tossing and swapping. A good example of something that is high intensity and gets your heart rate high to shed those pounds is the Kettlebell Swing.
Kettlebell vs Dumbbell? You can pretty much do any exercise with either a KB or a DB, but most people find that KBs are a little harder to use. Why? Mainly because of the way you hold them. The way the weight is displaced forces you to use more stabilizer muscles alongside the targeted muscles, which in turn gives you more of an over all benefit. Pay attention to how you move, you do not want to twist or turn in any way that will hurt your arm or wrist.
What sizes are right for me? This depends on whether you are a beginner, intermediate or advanced. I would say if you are using 20 lbs for an upright row, start out with a 15 lb KB and see how that goes. If you are new to working out, start with a smaller weight and work your way up.
Tip: If you want to gain more muscle, use your normal weight for the first 2 circuits then up the amount by 2- 5 lbs for the 3rd and add a 4th circuit. Remember, that when you gain muscle, your body becomes more efficient at burning fat.
What are some good KB workouts? Check out the 500 Rep Kettlebell Challenge or the Kettlebell Extreme Weightloss Workout. And you can always find workouts here and replace the dumbbells with a kettlebell.
Dear Flavia, I liked the way you quoted that Bible verse correctly. I am a Christian. Are you?
Yes – I too love the Bible verse!
I love this blog too! I think the author wants to tell us that we can be fit not by using physical equipment but in simple things around our home. Simple things can lead us to be physically fit.
Chad The way in which My partner and i read the content there is a twelve megabit connection. NTL probably?