Many in the fitness industry lovingly refer to kettlebells as “cannonballs.” The use of kettlebells for fitness purposes dates back to the early 18th century. They were extremely popular in the former Soviet Union, but weren’t introduced to the rest of the world until Pavel Tsatsouline brought this unique training method to the United States in the 1980s.
Swings
According to the American Council on Exercise, kettlebell workouts burn, on average, 20.2 calories per minute. This huge number is accomplished mostly by performing different kinds of swings with the kettlebell. The basic swings are two-hand, one-hand and alternating hands.
To perform a basic two-hand swing, stand with your feet slightly wider than shoulder width apart. Hold the handles of the kettlebell with both hands in front of your body. Squat down and swing the kettlebell between your legs. Then extend your legs, throwing your hips forward, and lift the kettlebell in front of your body at eye level. Ideally, the force should come from the hips and not the shoulders. Be sure to keep the back straight. Perform at least 10 repetitions.
One-hand swings are performed identically to two-hand swings, only you are holding the kettlebell with only one hand. Alternating swings are performed by alternating which hand holds the kettlebell with each repetition.
Outside the Leg Swings
According to Donnie Thompson of Elite Fitness Training Systems, a kettlebell routine can help power lifters as much as everyone else. He recommends individuals use two dumbbells for the outside-the-leg swings. To begin, stand with your feet shoulder width apart. Hold a light kettlebell in each hand. This exercise is completed exactly like regular kettlebell swings, but swinging the kettlebells outside your legs instead of between. This exercise will help power lifters, and everyone else, build strength for the deadlift exercise.
Kettlebell Crunches
Kettlebell crunches work the abdominal muscles by adding resistance. To begin, lie on the floor, facing the ceiling. Bend your knees so your feet are flat on the floor. Hold a kettlebell in your right hand. Extend your right arm and reach the kettlebell towards the ceiling. Use your abdominals to lift your shoulders and head off of the floor. Meanwhile, reach the kettlebell towards the ceiling. Perform 10 to 15 repetitions with your right arm and then 10 to 15 repetitions while holding the kettlebell in your left hand.
