A good kettlebell workout is not only a great strength training workout, it's also an excellent change of pace from your regular strength training routine.
A great way for a kettlebell workout to include the lower body's muscles is to perform swinging actions with the kettlebells.
A number of fitness clubs offer kettlebell classes or have personal trainers onsite with kettlebell certifications.
A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.
Adjustable kettlebells allow you to switch out weight plates, changing the kettlebell's level of resistance from one exercise to another.
All you need is a single kettlebell and an exercise mat.
Also called Girevoy Sport, kettlebell workouts originated as a conditioning and strength training program for weightlifters and others.
As you swing it, the heavier "bell" of the kettlebell changes location, causing your muscles to react and respond accordingly in order to maintain control of the movement.
Bend your knees, keeping your back straight, and place the kettlebell on the floor.
Doing so will allow you to get the most out of your kettlebell workout.
For example, you can purchase a single, seven-increment kettlebell from Weider for around $99.00.
Grasp the sides of the handle and lift the kettlebell straight over your head.
Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder.
If this is the first time you've approached weight training, and especially kettlebell-related workouts, the most important aspect of your introductory routine is that you choose the right kettlebell weight.
If you knew that you only wanted two 15-lb. kettlebells and a single 20-lb. kettlebell, you could purchase these three weights from Power Training Systems for under $100.
If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.
If you want to perform a home-based kettlebell exercise routine, you may want to consider purchasing an adjustable kettlebell.
If you'd like some visual instruction in good kettlebell techniques, check out the videos showing kettlebells in practice on 5min.com or this kettlebell workout with Anthony DeLuglio.
If you're a beginner with the kettlebell, don't try to do too much at once.
If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness.
If you've never used a kettlebell before, author of Kettlebells for Dummies Sarah Lurie recommends starting with a lighter weight than you'd use for dumbbells.
In addition, the fluid motions of kettlebell workouts add a cardiovascular element to your workout once you have become versed enough in the exercises to perform them fluidly.
In recent years, kettlebell workouts have begun to turn into a workout trend.
Increase the intensity of squats or lunges while doing these exercises while holding a kettlebell.
Instead of being limited to a single kettlebell weight, you can try new exercises with a lighter resistance as you learn the movement, then gradually increase the resistance as you gain strength.
It isn't hard to find decent kettlebell workouts for a beginner online, but the key to building strength and muscle mass depends on more than time and consistency.
Kettlebell exercises allow you to target specific muscle groups.
Kettlebell exercises generally include swinging motions that have the potential to cause injury if not performed correctly.
Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell.
Kettlebell routines are a highly specialized form of exercise.
Kettlebell routines have been around for hundreds of years, but recently made a comeback as a popular form of strength training.
Like all strength training equipment, when you purchase kettlebells you pay for the total amount of weight that you purchase; the heavier the kettlebell, the more you're going to have to pay for it.
Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly.
Make sure you purchase an adjustable kettlebell that has all of the weight increments that you desire, remembering of course, that the heavier the total weight of the kettlebell, the more you're going to spend.
Many kettlebell exercises involve swinging motions, and it could be very dangerous to have the weight increments come detached from the kettlebell as you swing the weight.
One of the greatest benefits of purchasing an adjustable kettlebell is the flexibility it adds to your exercise routine.
Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other.
Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.
Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave.
So, if you are on a budget and are reluctant to purchase yet another workout DVD, be sure to utilize all the resources available online to ensure that you've learned as much as possible about kettlebell workouts.
Some kettlebell exercises require that you use two separate kettlebells of the same weight.
Straighten, stand, and swing the kettlebell outwards until it is at eye level.
Take one kettlebell in two hands and leaning your body slightly back in order to have space around your core, lift the kettlebell from one side of your body to the other.
The American Council on Exercise performed a study in 2010 to determine whether kettlebell routines lived up to their hype.
The best kettlebell workouts include both cardiovascular and muscular benefits.
The challenge of a kettlebell can also be dangerous.
The farther your upper body leans backwards, the more killer this kettlebell workout will be.
The kettlebell resembles a cannonball with a handle.
The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.
The risks of using kettlebell swings for fat loss may be evident.
The study participants performed a fast-paced, 20-minute kettlebell routine, during which researchers monitored their heart rate.
This video is short, but near the end the instructor is quick to add in the number of sets and reps essential to a thorough kettlebell workout.
To increase your heart rate and calorie burn, you can ramp up your kettlebell workout by increasing the intensity of your workout.
To use a kettlebell, you swing the ball around to target muscles in your lower body, abdominals and back, following specific movements.
Unlike dumbbells or barbells, kettlebells have an uneven distribution of weight from where you hold the kettlebell.
Using a kettlebell with lower body exercises increases your calorie burn, providing more of a cardio workout.
Weight lifting is integral to building quality muscle mass, but if you choose a kettlebell weight that is too heavy, you will cause more strain to your system than gain.
When learning to perform kettlebell exercises, start with a lightweight kettlebell so you can concentrate on your form.
When you're just starting out, it's a good idea to enlist the help of a certified kettlebell instructor to make sure that you're performing each exercise correctly.
With an adjustable kettlebell, you only have a single one to work with.
Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.
You also want to make sure that the kettlebell you purchase has a fail-safe mechanism for keeping the weight increments attached to the piece of equipment as you perform various exercises.
You can also find kettlebell workouts for a beginner that are designed more for women, which may prove less intimidating at first glance.
You can also purchase kettlebell workout DVDs individually without buying kettlebells.
You can also run a "kettlebell workout" search over at YouTube to view more examples of what you should and should not do with your kettlebells.
You can check out this short video created by an Australian duo that illustrates good kettlebell form during simple moves like overhead windmills and double arm swings.
You can expect this comeback kid to stick around for awhile because a well planned kettlebell routine can get your heart pumping as you perform strength training exercises that double as cardio.
You have several choices for kettlebell swings for fat loss.
You obviously should take care when swinging a kettlebell.
You shouldn't think of kettlebell routines as a fad, though.
You would either have to purchase two adjustable kettlebells to perform these exercises, or you would have to purchase a separate individual kettlebell at the desired weight increment.
You're essentially saving 60 to 75 percent on the total purchase price when choosing an adjustable kettlebell instead of a comparable number of individual pieces.
YouTube offers an excellent and demonstrative video of kettlebell basics featuring Steve Cotter from UndergroundWellness.com.