A Full-Body Kettlebell Training Program… Strength, Power and Endurance
I had a blast working out with kettlebells yesterday evening… I focused on my form throughout, worked hard and pushed through the pain. I am so looking forward to the next explosive, brutal but fun workout session..
What are Kettlebells?
Kettlebells (Cast-Iron Balls) are iron equipment resembling much like a cannonball with a handle. Imagine a bowling ball but with a suitcase handle attached to it for grip.
Originally invented by Russians for strength and flexibility, now kettlebells are used for a wide range of strength activities, from muscle toning to losing weight. Pavel Tsatsouline is often credited for bringing the brutal Kettlebell training to US and rest of the world from Russia.
Kettlebells for Killer Cardio and Powerful Muscle Toning
There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look.
As effective as sprinting is, ballistic kettlebell exercises such as snatches make sprinting look like a walk in the park. High rep snatches work more muscle groups than sprinting and will build strength in the lower back, shoulders, and hip flexors.
Unlike many other forms of cardio, kettlebell training is “brutal fun” and a hard cardio kettlebell workout gives you a tremendous sense of accomplishment.
this is what we did:
- Alternating Floor Press - 3 sets x 15 reps
- Front Squat - 3 sets x 15 reps
- Kettlebell Windmill - 3 sets x 15 reps
- Single Arm Jerk - 3 sets x 15 reps
- Kettlebell Swing - 3 sets x 15 reps
- Single Arm Rows - 3 sets x 15 reps
- Power Cleans - 3 sets x 15 reps
July 24, 2009 at 5:37 am
Your right kettleballs are a great alternative, I was amazed at the amount of cardio required for a kettlebell routine.
July 25, 2009 at 11:35 pm
Hi Mikie.I totally agree with you.Kettlebells are a great alternative if you really want a great cardio workout and to burn a lot of calories.I tried it and I was pretty impressed with them.I was working my whole body and just sweating a lot. My heart rate goes up everytime I do them.