Kickass Kettlebell Workouts for Weight Loss

Kettlebell-workout-for-weightlossSeveral weeks ago I was at my gym. As I started to walk over to the shelf that holds the free weights, I noticed some very different looking contraptions. I asked one of the trainers what they were and he said, “Those are kettlebells!” Well, he proceeded to tell me about them and gave me a demonstration of how to use them. Wow! That’s really all I can say. I gave them a try and I have been hooked ever since. Last week, I purchased my own set of kettlebells and have been using them ever since.

These wonderful, different kind of weights build endurance and strength mostly in your lower back. So, if you’ve ever had problems in your back caused by weak muscles, this is the remedy for you. They will also do wonders for your shoulders and legs and help increase your grip strength. There are several basic movements which may feel very awkward and difficult at first but once you’ve mastered them you will be amazed at how different your body will feel very quickly. The basic movements are designed to mimic real world activities like farm work or shoveling.

Kettlebells are very different from regular dumbbells or even barbells because using kettlebells involves using several large muscle groups at a time. Most of the time when you are working out with kettlebells, you will do many repetitions of the same movement. Because you are working several muscle groups at the same time, you are able to repeat the exercises for several minutes with no or only a few breaks in between.

These workouts are designed to target your core muscles so if you have a weak core or serious back problems work up to them slowly.

Where Do Kettlebells Come From?

Kettlebells come from Russia where they had been used by the Russian army in physical training exercises and other conditioning programs. Prior to that, they had been used since the 1940s in Russia and throughout Europe. They first began to be used in North America in the 1960s.

If you are trying to find a workout you will not get bored with too quickly, take a good, long look at kettlebells. Nothing is worse than slogging away for hours on end at the gym doing the same old workout routine over and over again especially when you are bored to tears with it. It hardly seems worth it and you will be getting diminishing returns.

You only need about 15 minutes per day when you start using kettlebells. It is crucial that you find the right weight and that can take some time. Learning the proper moves can also take some time so this is not an exercise routine that you should think you’ll just be able to pick up and go with right away.

What Makes Them So Unique?

kettlebell-workoutKettlebells are made in a funny looking shape. They  basically look like cannonballs with handles. It is precisely this funny looking handle which gives the kettlebell its spectacular workout ability because it is the handle which changes your centre of gravity and enables you to use so many different muscle groups at once.

Because of their compact shape you are able to do many more exercises than you are with simple dumbbells. For instance, the kettlebell “swing” would simply not be possible with bulkier equipment.

How To Choose A Kettlebell

Be careful that you don’t make the same mistake as so many other novice kettlebell users. You will want to ensure that you have the proper size so that you are able to complete all the exercises. Most women can use a 15 to 25 pound kettlebell with no difficulty. You must also be sure that you get one constructed from solid steel which has been welded together.

What Kind Of Workouts Should You Do?

You will soon discover that are almost as many kettlebell workouts as there are workouts for weightlifting and cardio. Don’t let yourself become overwhelmed. Stick to a simple workout in the beginning. You can add to it and tweak it as you go and become more versed with using them. The key is that you want to make sure you have all the movements down first before you try adding anything to them.

You can use your kettlebells just three times per week. I do my workouts on Monday, Wednesday and Friday. It is important to allow your body at least twenty four hours to rest in between workouts.


My workouts include the following:

Monday: Kettlebell Swing/Squats/Shoulder Press

Wednesday: Shoulder Press/Squat/Swing

Friday: Squat/Swing/Shoulder Press

Even though they are the same exercises, the order in which you do them has a great impact. Each movement is done with 7 repetition. You add one more repetition each week. The first time you do this workout, you do four cycles and each week you do it, you add one more cycle to your workout. It is also important that you rest between cycles but do not give yourself more than about one minute to do so. This way you will be doing a workout similar to the kind of interval training that a lot of athletes do.

I have tremendous success with my kettlebells. My muscles are much more toned but most importantly, I feel much stronger and have much more stamina.

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