Training with Kettle Weights has been proven to add strength and stability to your core which is very important for athletes in all sports. When working out with kettle weights, your body naturally uses almost all muscle groups regardless of the area you are trying to target which is a real bonus as you get a full body workout no matter which particular exercises are in your routine. In this article, I’ll step you through a basic, full body, core strengthening exercise that you can do with a single kettle bell.
The Kettlebell Swing: The Kettlebell swing is a great exercise particularly for beginners. It allows you to get a feel for the weight of the kettle ball and how it feels in you grip as you move with it. Another reason it is great for beginners is that you only need a single kettle bell. To execute the kettlebell swing:
Stand with feet shoulder width apart with the one kettle bell on the floor between your feet.
Keeping your back straight, bend at the knees and hips and reach down with one arm to grab the kettle ball.
Remain slightly bent at the hips and knees and hold the kettle bell so it is about a foot off the ground. Remember your back should remain flat for the entire exercise.
Keeping your arm locked straight, swing the kettle weight back slightly then swing it forcefully forwards and explosively extend your knees and hips so you are standing upright. The kettle bell should swing as high as your chest so your arm is parallel to the ground.
Let the weight swing back down between your legs so you are back at the starting position momentarily then explode up and out again.
You should start by doing 10 swings then change arms and repeat. At no point in the swings should you stop. It is a fluid exercise so you should be in motion the whole time until you have done your 10 reps. If 10 is too many, start off with 5. You can always increase the number you perform as your confidence and strength increases. There are dozens and dozens of other great exercises that you can do with kettle weights. Some are more advanced than others so you can work your way through them as you progress and increase your strength and tone.
Victor Cregline has been a personal trainer and professional athlete for over 15 years and finds that the kettlebell workout gives a total body workout and the best results bar none.
Kettle Weights Background