‘Work It’ Wednesday – Swing into Shape with Kettlebells!
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Here at The Daily Balance, fitness is almost as important as the foods we put into our bodies. It certainly can help justify giving in to your sweet tooth every now and then!
More importantly, If you are taking time out of your busy day to exercise, don’t you want to make sure you are being effective?!
My typical workout routine at the gym consists of about 30-40 minutes of cardio and 20-30 minutes of strength training (I switch off between arms, legs and core). I’d say I stick to this routine about 4-5 days a week. More often than not, I have at least one day a week when I only do cardio. I also normally have one or two days a week where I add walking into the mix (outdoors or at the mall – YES, I am a mall walking DORK!).
That being said, I’m always looking for new strengthening exercises or cardio routines that keep things interesting.
Introducing: Kettlebells!!!
This is my favorite at-home exercise, for the days I can’t make it to the gym. A little bit goes a LONG way. Seriously, go easy on yourself the first couple time or you’ll be hobbling up and down the stairs.
Funny story: The first time I tried my kettlebell workout, I was getting a bit sore and was definitely ‘feelin’ the burn.’ But being the fighter that I am, I powered through it.
Fast forward 2 hours. I went to go pick up the Mister at work. When we arrived home I parked in my usual spot and proceeded to walk (hobble) up the driveway.
The Mister: (raising one eyebrow) What’s wrong with you?
Me: (coyly) What do you mean?
The Mister: (matter-of-factly) You are walking funny.
Me: (annoyed) I’m sore! I did a really tough workout today!
The Mister: (smirking) You should wear a t-shirt that says so, otherwise people will assume you peed your pants.
Me: Maybe I did! I wouldn’t know…I can’t feel my legs!
The Mister: (making a scrunched up face) You’re gross.
Me: (laughing) Hey, you’re the one who went there.
Aren’t we romantic?!
Anyway, I digress. The point is, kettlebells work, but they’re not for those who don’t want to push themselves. Are you ready to swing (kettlebell pun, sorry!) in?
Kettlebells 101
What is a kettlebell (courtesy of Mr. Wikipedia)?
A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle.
The Kettlebell comes in a variety of weights and sizes. I got mine from GoFit and it’s 10 pounds. I recommend starting with a 5-10 pound kettlebell. Go lower if you aren’t used to weight training.
Why train with kettlebells?
Because they work.
Vinogradov & Lukyanov (1986) found a very high correlation between the results posted in a kettlebell lifting competition and a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pullups and parallel bar dips; general endurance, determined by a 1000 meter run; work capacity and balance, measured with special tests.
Voropayev (1983) tested two groups of subjects in pullups, a standing broad jump, a 100m sprint, and a 1k run. He put the control group on a program that emphasized the above tests; the experimental group lifted kettlebells. In spite of the lack of practice on the tested exercises, the kettlebell group scored better in every one of them! This is what we call “the what the hell effect”.
According to Voropayev (1997) who studied top Russian gireviks, 21.2% increased their bodyweight since taking up kettlebelling and 21.2% (the exact same percentage, not a typo), mostly heavyweights, decreased it. The Russian kettlebell is a powerful tool for fixing your body comp, whichever way it needs fixing.
(Taken from Russiankettlebells.com)
Where do I start?
Review the following sites to educate yourself on kettlebells and all they have to offer (they’re the best I’ve found):
http://www.liftkettlebells.com/
http://charmcitykettlebells.blogspot.com/
YouTube has some great instructional videos on how to go the key moves/positions.
Learn proper form of the following (to start):
Swings (2-arm and 1-arm)
Military Press
Turkish Get-up
Windmill
Now you are ready for a true kettlebell routine. This is my FAVORITE:
http://www.liftkettlebells.com/Workouts/Easy-Kettlebell-Workout.aspx
I would recommend starting with the 20-minute workout and work your way up to the 30-minute version. Added bonus – this is FREE!
The instructor is straight forward – not annoying (big plus for me!) and the music is easy to groove to. I wish this Web site put out more routines – I crave variety! Maybe if enough of us request it they will?!
Let me know how you like the routines…and, enjoy!
Have you tried kettlebells? What are your ‘go-to’ excercises/routines? If you haven’t tried kettlebells-why not?
3 Responses to “‘Work It’ Wednesday – Swing into Shape with Kettlebells!”
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