Kettlebell Time.

I would like to introduce to you a gym toy called the kettlebell (KB).  It is basically a bell shaped weight connected to a handle for easy gripping and also allows you to be able pass it from hand to hand with ease depending on the exercise.  It is a great tool for full body exercises, getting your heart rate up and can also be used for many power and Olympic lifts that would typically be performed with a barbell.  I really like the kettlebell and like that there's countless exercises you can do with it. 

 

 I picked out some of my favorites that I'd like to share with you as well as a sample workout for you to try.  I will also give you a break down of what muscles you will primarily be using for each exercise.  I just had a client think that a bent over row was primarily working her triceps when in fact it has been focusing on her mid back.  So from now on I will always enlighten you on which muscles are getting stronger while you work.  Sometimes being aware of this will help you focus in on them a little more.  Before you know it, you will be a finely tuned machine.

 

KB Swings- glutes, low back, quads, hamstrings, core, shoulders. Start with your feet shoulder width apart and hold the kettlebell between your legs with both hands.  Make sure throughout the whole exercise that you are keeping your chest up and your shoulders back to promote good posture.  The most important part of the exercise is two fold.  The first part is a lower body drive.  As you begin to swing the kettlebell forward you want to think about bringing your hips forward until your legs are straight and squeeze your glutes together as you come to a standing position.  The quicker and more powerful you are with this lower body movement, the easier time you'll have controlling the kettlebell.  The goal is to get the weight parallel with the ground with each repetition you perform.  As you lower the kettlebell, you want to go back to your squat position with your chest up and shoulders back.  One of the mistakes that people make is they try to control the kettlebell with their upper body too much.  This will only burn out your shoulders and the chances of you being able to do a higher rep count won't be very high.  As long as you keep good posture and keep your chest up as the weight comes down you should be in good shape to perform another repetition.  The first time you try this exercise, don't worry so much about how high the weight goes but rather how much power you are getting from your glutes and hamstrings.  Remember hips comes forward and as your legs straighten to a standing position squeeze those glutes.

 
 
 

 

KB Sumo Squat to High Pull -  quads, hamstrings, shoulders, traps.  This exercise you will be starting in a little bit of a different stance than the swing.  Start with your feet farther apart and your toes should be on an angle.  When you squat in this position, you want to think about doing a plie like the ballerinas do.  Your knees should be going out towards your toes and you should feel a good stretch in those inner thighs.  The same rules apply though as far as keeping your chest up and shoulders back to promote good posture.  So to start the exercise you are going to squat down driving your knees towards your toes and as you come to a standing position you want to lead with your elbows and pull the kettlebell up towards your chin keeping it nice and close to your body.  At the top of you exercise, your elbows should be higher than the weight itself.  As you come back down you are going to fall right back into that plie position and repeat for the specified number of reps. 

 

Kettlebell Crunches - abdominals.  This is just a spin on a regular crunch.  You are going to start by laying on your back with your knees bent and your feet flat on the floor.  Whenever performing any type of crunch you want to make sure you aren't putting any extra stress on your neck so really concentrate on lifting up at your shoulders instead of coming forward with your head and neck first.  A good rule of thumb is to always pretend you have a tennis ball between your chin and your chest throughout the whole exercise.  You are going to hold the kettlebell by the handle with your hands on either side of the weight.  Your arms are going to start straight above your chest and as you lift your shoulders off the ground you want your arms to continue to stay straight and you want the kettlebell to raise straight up to about face level.  If you are looking for an extra challenge, use a lighter kettlebell to start and sit all the way up and back down with your arms straight.  At the top of this exercise, the weight should be above your head.

 

Kettlebell Single Arm Shoulder Press - Start by holding the kettlebell in one hand by the handle.  Your arm is going to start at a 90 degree angle with the weight resting on the back of your wrist to start.  The motion is going to be just like a press with a dumbbell as far as pressing it straight overhead and back down to that 90 degree position.  If the weight starts to get heavier and you can't press it without using your legs, add a little squat in to get some power from your lower body to help it up.

Quick KB Workout

15x KB Swings

15x/arm Single Arm KB Press

15x Sumo Squat High Pulls

25x KB Crunch

Repeat 5x

 

**Try to get through each set exercises as quickly as possible while maintaining proper form.  You can take a minute or two between each sets though to let your heart rate come down a bit. Push yourself and remember to exhale on the hard part of the exercise and inhale during the easy part.  For example, the hard part of the KB Swing is going to be when the weight is on the way up so exhale as you come up, inhale as you lower it back down. Have fun with it and always remember to keep good form.  If you are unable to, lower your weight and work your way up.