Manufacturer: Rogue Fitness
Price: from $54.95 (8Kg)
Time: 45 minutes
It also has numerous other benefits. For example, due to the more dynamic nature of the exercises, it provides the balance of cardio and strength training all in one – not to mention the excellent flexibility benefits! Therefore this is perfect for people with busy work/social lives who do not have time to perform separate sessions.
There is no need for any other equipment and the rugged nature of a good kettlebell means it doesn’t matter if you throw it around or get it dirty!
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.
The eight exercises explained below are just some examples of our favourite upper body kettlebell exercises for an awesome workout; refer to our lower body article for some killer kettlebell legs movements.
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: you can raise two kettlebells at the same time.
Tip: to make the move harder, take 4 seconds to lower your raised arm.
Tip: To make it more difficult, slow the speed you raise or lower the kettlebells.
Tip: do not put down kettlebells within the timed period. Rather than increasing the weight, simply try holding lighter weights for longer.
Tip: if you prefer, you can raise each arm separately, keeping the other kettlebell by the side of your body.
Tip: the further you lower the kettlebell behind your head, the harder and more effective the exercise.
A good way to use all of the above movements could be over a two-day split by doing 12-15 repetitions of each exercise and two sets of each, with approximately 30-60 seconds rest between sets. You could perform this on one day and then the kettlebell lower body workout on another day. This gives you a two-day split kettlebell program that can have other core or cardio specific workouts integrated into, however they wouldn’t be essential.
Before you finish, remember that you should spend time cooling down.