Kettlebell Training Programs: Fad of Fantastic?

Kettlebell training has become one of the most popular forms of muscle building in recent times and although the kettlebell (also known as the Girya in Russian) has been around for many years there recent resurgence in popularity is likely due to their simplicity.  The kettlebell is extremely versatile and with the right technique and exercises can also be extremely effective in improving fitness, reducing body fat, and even building muscle.  But is Kettlebell training just the latest fad or are it’s benefits fact?

Exciting News!  For a limited time we’re giving away FREE access to Kettlebell Exercise Video Library!  Read the bottom of this page to find out how!

Kettlebell Training Exercises

Why is Kettlebell Training Different ?

Training programs that use kettlebell’s as their principal form of resistance tend to make use of whole body exercises or whole muscle group exercises instead of isolated muscles specific movements that are typically found in the average gym program.  Because of this, the cardiovascular fitness benefits, including burning fat are often central to fitness programs that make use of kettlebell’s.  One of the major benefits from a safety point of view is that often the kettlebell being used is a relatively low weight when compared to weights that are often used in the gym setting.  This is not necessarily a bad thing as the focus is now on the slow and correct execution of the skill as opposed to just lifting as much weight as possible, which can also be extremely effective in building muscle mass.  They can also be used to train ballistic movements and are therefore great for training every day movements such as lifting, throwing or shoveling.

Simply using kettlebell’s in your training program won’t provide you with benefits that you could not otherwise obtain elsewhere.  The key really is to employ a well-designed training program that addresses the specific outcome you are trying to train, be it muscle building, weight loss, or general fitness.  The people who design these programs can be quite creative in developing extremely effective training programs that deliver progression and results despite having such a simple tool to work with.  Some of best programs available include Kettlebell Revolution, Tacfit Commando, and Tacfit 26 (links will open in separate tabs), check them out before you read on.

Perhaps the biggest strength of kettlebell programs are that they train strength through an active range of motion which, in everyday terms means that you will gain the kind of strength you need for everyday life without becoming needlessly bulky.  For the average person who wants to get fit and build an athletic physique though the kettlebell can definitely help achieve this goal.  As a general rule though if you are kettlebell training on your own without a program like the ones mentioned above it should probably be considered as a good general fitness and muscle toning tool rather than a massive muscle building activity unless you are prepared to use very heavy kettlebells.

Below are a short sample of videos that shows some of the most basic of movements that are typically used with kettlebells.  The audio that accompanies the videos explains the exercise in detail.

Kettlebell Chest Exercises

Lie on the floor holding the kettlebell with one hand with your upper arm supported by the floor
Your palm should face in.
Press the kettlebell straight up towards the ceiling rotating your wrist.
Lower the kettlebell back to the starting position and repeat.


Kettlebell Leg Exercises

Grab a kettlebell with both hands, and stand with your feet wider than shoulder width apart.
Squat down until your thighs are nearly parallel to the floor.
Immediately stand and swing the kettlebell up to shoulder height keeping your arms extended.
As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs.
That’s one rep.

To launch our Kettlebell Training Video library, for a limited time we’re giving FREE access to a whole library of kettlebell training videos!  The library includes the full 21 videos in this series including more advanced exercises and you can download the password to access the library by clicking on this link.

When you click the above link a site will open in a new tab for your convenience.  In order to access the password you need to complete one of the free offers available (you can choose from dozens) which might include a free piece of useful software, an entry to win a gift card, register to get free samples etc.  When you complete the offer you will be able to download a text file with the password and a link to the video library.  This way, you get free access but we get paid a few cents to help keep our site up, which we hope you will view as a pretty fair swap!


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