Wednesday, August 31, 2016

Kettle Bell Training

Why Kettle Bells?
Kettle Bells originated in Russia and have been dated back to the early 1800s. They are made of cast iron ball with a handle attached. Kettle Bell training will improve balance, power, and strength!
Top 5 Reasons to choose Kettle Bells
  1. Kettle Bell movements require power and strength. The dynamic exercises will tighten and tone your whole body.
  2. Kettle Bell movements challenge your balance through the shifting of your center of gravity. You engage stabilizing muscles to control the momentum generated by changing directions of the kettle bell.
  3. Kettle Bell movements will develop forearm and grip strength. No matter how heavy, if you can't grip it you can't lift it!
  4. Kettle Bell training bridges the gap between building strength and gaining cardio-respiratory fitness. By virtue of the “swing” your heart rate will increase creating that calorie burn!
  5. Kettle Bell training is considered “functional training” because it requires coordination, mobility, and balance while completing the movement.

  • Around the World- Warm Up (shoulders, core, posture, coordination, grip strength) Single bell.  Stand tall, tight belly, switching hands. Both directions.
  • Upright Row- Warm Up (shoulders, core) Single bell. Stand tall. Hands on the horns. Lead with the elbows.
  • Overhead Press- Warm Up (shoulders, core, balance) Single bell. Stand tall with abdominals engaged. Hands on the bell with thumbs through the horn, upside down. Press over head with arm extension.
  • Goblet Squat with Bicep Curl and Overhead Press- Full Body (legs, biceps, shoulders, core, balance) Single bell. Hold bell tight to chest with hands on the horns. Squat down, keeping elbows in close, perform a curl and return to standing with chest tall. Then press bell overhead keeping the core tight to support the back from extension.
  • Swings – Foundation (back, shoulders, hamstrings, glutes) Single bell, two hands on horn. Flat back, hinge from hips then thrust hips forward when swinging arms to shoulder height.
  • Lunge with Row (legs, glutes, back, balance, core) Single bell. Split stance with alternate arm parallel to the floor. With a flat back, lunge down. Press up and row simultaneously.
  • Overhead Tricep Press (balance, triceps, core) Single bell, two hands on horn. Press bell overhead, stabilize elbows in line with wrist and shoulder. Hinge from the elbow to the back of the head and press up. Careful to keep the back supported from extension. Increase intensity by balancing on 1 leg. 
  • Around the World Stall- (core, shoulders, balance) Single bell, single hand. Swing kettle bell behind, switch hands and around to the front. Use the starting hand to push the bell back in the direction it originated switching hands behind the body.

There are a variety of exercises that can be performed using the kettle bell. I encourage you to seek a professional to expand your exercise library to include clean, snatch, get ups, and more! 

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