Kettlebell Workouts

　　　The kettlebell has been around for a while and has dipped in and out of popularity over the years. It's recent rise in fame may be down to celebrity fans such as Jo-Lo, Geri Halliwell and Penelope Cruz.

　　The kettlebell is a very effective tool for working out as opposed to using machines or regular dumbbells. Through regular kettlebell workouts, you can improve strength, speed, endurance, power, posture and flexibility. An accomplished kettlebell user can burn as many calories in ten minutes as you would running for 45 minutes on a treadmill.

　　Here are a couple of exercises you can do to start off getting used to the Kettlebell. Start with a light weight so you can perfect the technique.

　　

　　Kettlebell Swing

　　Grasping your kettlebell by the handles with both hands, stand straight with feet about shoulder width apart.

　　Bending your knees slightly, keeping your back straight, lower the kettlebell between the legs Fitness blog

　　Now comes the swing. Keep your arms straight and swing the weight forwards a little then swing it back between your legs.

　　As the kettlebell swings forward, your hips should be forward and your legs should be straight. When the kettlebell swings back between your legs, your knees should be bent and your buttocks should be back.

　　Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles.

　　Complete 5 - 10 sets of 20 - 50 swings with a minute pause between each set

　　Squat Press

　　

　　Squat Press

　　Stand with your feet hip distance apart and turn your feet slightly outwards.

　　Grasp your kettlebell with your right hand and bring it to your right shoulder.

　　Use your left arm to keep your balance by holding it out to your left side.

　　Squat down, keeping your back straight and your thighs parallel to the floor.

　　While in this position, push the kettlebell up until your arm is extended, then drive through your legs to return to a standing position (keeping your arm extended up)

　　Lower the kettlebell back to your shoulder.

　　Complete 10 repetitions with your right arm and then switch to your left arm. Aim for 3 sets for each arm.