Introduction of Kettlebell Training
By “Big Willie” J.T. Hall

Kettlebells {Cast - Iron Balls} are iron equipment resembling much like a cannonball with a handle. Imagine a bowling ball but with a suitcase handle attached to it for grip. Originally invented by Russians for strength and flexibility, now kettlebells are used for a wide range of strength activities, from muscle and strength training to losing weight. Pavel Tsatsouline is often credited for bringing the brutal kettlebell training to the US and rest of the world from Russia.  

There are many different exercises that can be performed with the kettlebell.  The key is to use a lot of variation to keep it fun and keep getting good results. You can purchase a kettlebell at several different sporting stores or online shopping centers that offer kettlebells. Also, major fitness center/gyms already have kettlebells inside the weight room.  

Here are some good videos of Kettlebell training: 

10 Advantages and benefits of kettlebell training 

1. Full-body conditioning.  

2. Big results by spending less time in the gym.  

3. Increased resistance to injury  

4. The ability to work aerobic and anaerobic simultaneously.  

5. Improved mobility and range of motion  

6. Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky-a benefit that appeals to women and men alike.  

7. Enhanced performance in athletics and everyday functioning  

8. Ligaments and Joint Strengthening. 

9. Mental toughness is brought out by the multi-joint Kettlebell movement. 

10. Enhanced performance in athletics and everyday functioning. 

Kettlebell Workout Tip 

Female 15-30lb 

Male 30-60lb 

Rest time is 30-90 seconds  

Exercise time is 30-90 seconds 

2-3 workouts per week. 

Workout 1: Beginner 

1.     Rest 30 seconds after each exercise and 3-5 minutes at end of the circuit 

2.     Repeat circuit 2-3 times 

Two-hand kettle bell swing -1 set for 30 seconds 

Squat -1set for 30 seconds 

One-hand kettle bell swing- 1 set for 30 seconds 

One-hand Clean & squat -1 set for 30 seconds 

Alternate hand swing -1 set for seconds 

Workout 2: Advance 

1.     Rest 1 minute after each exercise and 3-5 minutes at end of the circuit 

2.     Repeat circuit 3-4 times 

One-hand kettle bell swing- 1 set for 1 minute 

Two- hand Squat- 1 set for 1 minute 

Two -hand kettle bell swing- 1 set for 1 minute 

One-hand Clean & squat- 1 set for 1 minute 

Alternate hand swing- 1 set for 1 minute 

One-hand clean & press- 1 set for 1 minute 

Two-hand Bottom up shoulder press- 1 set for 1 minute 

Standing Curls- 1 set for 1 minute 

TWO HAND KETTLEBELL SWING

SINGLE HAND CLEAN & PRESS

TWO HAND KETTLEBELL SQUAT  

I hope you incorporate some kettlebell training and reap the many benefits as I have. 

REFERENCE: 

1. http://www.russiankettlebells.com  

2. http://www.kettlebell.net 

3. Talo, Jim and Potvin, Andre Novel. The Great Kettlebell Handbook. 2008