Spice Up Your Kettlebell Workouts with the Kettlebell Exercises for Beginners

If you find yourself getting less and less interested in your workout routine, and thus, diminishing results, then you need to spice things up.

London, United Kingdom (prHWY.com) January 2, 2013 - If you find yourself getting less and less interested in your workout routine, and thus, diminishing results, then you need to spice things up. Kettlebell workouts might be the new way for you to exercise. Kettlebells are cast iron training weights, which were introduced in 18th century Russia. However, the history is not really as important as knowing that just a basic routine of specific Kettlebell training exercises can help lose weight and maintain general health.

There are kettlebell training exercises for people of all fitness levels. However, beginners are recommended to start with light weights until they are confident with the basic exercises and can then work with heavier weights.

Let us look at some kettlebell workouts that are great for all round health and fitness. Kettlebell circuit training usually makes use of more moderate weights. Although some kettlebells can be more than 100 pounds, more commonly, lighter weights are used for promoting weight loss and health. The more repetitions that are performed with little to no rest in between, the more fat is burned. As a result, the body raises metabolism and burns fat for longer than other training approaches.

The secret to gaining more muscle and losing fat lies in following a program specific to the individuals needs and with regular goals and assessments. There are many more ways to workout using these weights that can develop your entire physique and below are some basic exercises.

1) Windmill - what is this exercise? This is a terrific core workout to activate your abs.
* While holding a kettlebell overhead, lean to the side so that you feel a stretch on the hamstrings and your shoulder lowers towards the floor.
* Perform the movement slowly to activate the core region and maintain the pressure in the core region by exhaling forcefully, but slowly.

2) Kettlebell Squats
* The kettlebell you use should be sufficiently heavy but not too uncomfortable
* Get into a squat position
* With two hands, hold the kettlebell to chest height and a few inches away from the body
* Sit back as if into a chair so that the hips move backwards and away from the knee.
* Your back should remain straight with the lumbar curve maintained.

3) Kettlebell Swing - your hips are the key for this exercise
* Grab the kettlebell from the floor and hold it with both arms hanging downward
* With your hips, swing the weight backwards and forward to chest level
* The drive comes from a pendulum action as you sit and stand
* Breathe in on the downswing and breathe out on the upswing when the weight is chest height

4) Kettlebell Clean
* Perform a swing action so that the weight passes behind you and forwards to about stomach height
* As the kettlebell passes the knees moving forwards pull it in towards the body
* The weight never travels higher than the fist and rolls on to the arm softly resting close to the chest

5) Kettlebell High Pull
* Stand upright holding the kettlebell with one arm hanging straight downward.
* perform the partial range swing mentioned in the clean above.
* As the kettlebell passes the knees, forcefully pull the weight up to about head height and close to the body as a great preparation for the snatch exercise.
To sum things up, if you need to spice up your fitness routine kettlebell training might be exactly what you need.


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