Become A Swinger - 5 fundamental Kettlebell exercises

Developed in Russia in the 18^th century and were a key training tool for the Soviet Army. They're solid pieces of cast iron that can be described as cannonballs with handles. Allow me to introduce the kettlebell.

         Kettlebells have surged in popularity in the last decade within the health & fitness industry. These days, you would be hard pressed to find a gym that doesn't supply them. They're commonly used in bootcamp classes and personal training sessions with some gyms even having classes purely dedicated to using them. But who would benefit from using them? And if so, how do you use them?

         A kettlebell workout is fundamentally a resistance training session. It is based around full body movements to increase your cardiovascular fitness, strength and muscular endurance, particularly your posterior chain muscles (muscles on the back of your body). Compared to dumbbell or barbell exercises, kettlebell movements tend to be performed much faster and explosively with a higher number of reps. It will therefore typically resemble a high intensity interval workout, making it very efficient for fat burning.

         The most impressive thing I find with kettlebells is the lack of space and time you need in order to have a great workout. Because the intensity is so high and the rest times so short, you burn a lot of calories in a very quick time. Also most of the exercises require you to stay in one spot, you typically require only 2 square meters of space to complete a workout. This makes it great for workouts to do at home or at peak times in a crowded gym.

         Kettlebell exercises vary largely in difficulty. From teaching kettlebells I've learned the importance of mastering the fundamental movements first before moving onto more complex exercises. However let me warn you, just because the movements are simpler to perform doesn't therefore make it an easy workout. So with that in mind, here is a great workout using 5 fundamental kettlebell exercises designed to increase your cardiovascular fitness and burn body fat:

Aim to do 20 reps on each exercise or 10 reps on each arm, following the order shown in the video. Rest for 20s between each exercise to complete one circuit. Try to do 5 circuits whist resting for 60s between circuits. Depending on your level of fitness, you may need to adjust the variables to suit you. These include the weight of the kettlebell you're using, reps, circuits completed and the rest time. For example, if you wanted to make the workout more challenging you could use a heavier kettlebell, perform more reps and/or circuits or shorten the rest time—and vice versa to make it easier.

Welcome to the swingers club

Enjoy

James 

Follow James on twitter: @James_J_McGill