Again faster. A literate appreciation of crossfit from a new father
-- Thomas Beller
-- Thomas Beller
Pavel Tsatsouline -The seminar on stretching for kettlebell training.
Clear demonstration and explanation of kettlebell grip..
Over time I have found that kettlebell workouts strengthen muscles that provide stability and support, essential to everyday life. Lifting kettlebells for as little as 20 minutes per day will burn body fat while at the same time add muscle definition. You don't need to dedicate separate time to weight lifting and cardio!
Dynamic warm-up series:
2 x 20 reps Kettlebell pass around the waist / lower legs
1 x 10 reps Wall Slides (arms against wall)
1 x 30 second hold Wrist flexion / extension stretch
1 x 20 reps each side Standing trunk rotation
1 x 15 reps each side Hip swings
2 x 15 reps Body Weight Squats
2 x 15 reps Kneeling push-ups
(repeat entire routine 2 to 4 times with a 2 to 3 minute rest interval in between each cycle)
1 x 20 reps Double Arm Swing --> 1 x 20 reps Alternating hands
1 x 16 reps Double Arm Swing with 180 degree Spin
1 x 30 reps Stationary Flip Swing and Catch
1 x 20 reps Double Arm Swing with Lateral Squatting Movement
See also: Kettlebell Workshop with Steve Cotter.
Kettle bells are a most a versatile type of exercise equipment.
Simple, durable, but versatile. No moving parts of maintenance.
The kettlebell has a potentially important role because it is cost efficient, space efficient, time-efficient and effort efficient -- a whole gym in your hand.
Kettlebells are an ancient Russian weight-training tool shaped like a cannonball with a thick handle. They range in weight from 4kg (9lbs) to 48kg (105lbs), and are quickly becoming the strength tool of choice for athletes, coaches, and trainers. But kettlebells are for more than just the pros and 'hardcore' fitness buffs - everyone and anyone can lift kettlebells and reap muscular strength, endurance, flexibility and cardiovascular benefits with every workout.