Kettlebell exercises are a superb way to stay fit, strong and flexible. These are the seven fundamental kettlebell exercises that offer many total body strength and conditioning and potential weight loss benefits. Repetitive kettlebell ballistic exercises challenge more muscle groups — practically the entire body — for a total-body cardiovascular workout (1).
Kettlebell exercises can be a wonderful solution for the problem of trying to squeeze cardio, strength AND flexibility training in a busy and hectic work and life schedule. Because of the intensive nature of these exercises, the workout duration must be kept short to avoid over-exurtion.
Best of all, kettlebells are so small and portable, you can do these workouts in your bedroom.
7 Fundamental Kettlebell Exercises
It’s challenging,” said Pavel Tsatsouline, a kettlebell trainer and former instructor for the Russian special forces who helped introduce kettlebells to the United States. “It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can’t sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines.
More Benefits of Kettlebell Exercises
Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored. Most of the exercises are simple and you can start doing them right away. No matter how old or out-of-shape you are, everyone can do it and should be exercising regularly.
KB training will make you re-think what your max heart rate is! KB training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.
There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery (2).
Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.