Manufacturer: Rogue Fitness
Time: 30 minutes
The cardio bonuses from using the kettlebell are in that it is low impact, rather than spending time pounding the pavement or treadmill that might have a negative impact on joints, the kettlebell sees to improve joint stability, proprioception and strength.
In terms of muscular benefits the biggest bonus from the kettlebell is that nearly all movements are thought as of compound movements, this means they occur using 2 or more joints. This increases the recruitment of muscles and consequently the ability to build muscle and burn fat.
Another great benefit of kettlebell training is that it can be done almost anywhere and you only require the kettlebell itself. Anyone can use it to give themselves a full body workout, or target areas they wish to improve. This article outlines some of the most effective lower body kettlebell exercises.
Another great benefit of kettlebell training is that it can be done almost anywhere
Whilst using the kettlebell there is a position – racked – that is used in a lot of different movements. This is simply standing upright holding the kettlebell in one hand with the elbow tucked into the torso and hand approximately 45-degrees to the chest, the bell sat on the outside of the forearm. This position is often used in many exercises so is good to be aware of. Another point of interest is the different parts of the kettlebell, the ball itself is called the ‘bell’, the upright metal bars are the ‘horns’ and the top section the ‘handle’.
If you’re considering buying your own kettlebell, a word of advice regarding weight. It’s tempting to go out and buy a very heavy kettlebell, but we’d recommend against this, especially for a beginner. As a starting point, we’d recommend guys consider a 12Kg kettlebell as an entry-level weight. For the ladies, we’d suggest 6Kg, maybe even 4Kg.
With any kettlebell exercise, form is more important than the number of reps. Spend some time perfecting your form. Form is important to avoid injury.
Before you continue, please remember that you need to warm up.
If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.
Tip: If you want to make it more difficult, hold two kettlebells in the racked position.
Tip: You can make this more more difficult by adding a second kettlebell.
Those are 8 of the most effective lower body movements but will also work parts of your upper body too, one of the great bonuses of the kettlebell – the ability to work the entire body with one move.
If you were after a workout to combine these movements together you could look to do 12 – 15 repetitions of movements 1 to 7, with 45 seconds rest between each movement, then perform 3 – 5 turkish get-ups on each side. That alone may be enough to give yourself a good workout in a short space of time, however if you need some more volume, rest 2 minutes after and repeat the program again.
This shows some of the different movements available when using a kettlebell to train and the exciting and fun ways to change your workouts.
Before you finish, remember that you should spend time cooling down.