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Kettlebell Workout Routines

Pragya T Apr 14, 2019
Kettlebell workouts have many advantages over other workouts. The main advantage is that you don't need any big or expensive exercise equipment or machine to perform these exercises other than the kettlebell itself.
Many people are not aware of the kettlebell workouts. These exercises are done by using a kettlebell which is nothing but a heavy metal ball with a handle, which can be seen in the picture on the right. This metal ball can be handled in so many ways, that you can practically build many muscle groups using it.
The kettlebell is small in size and you can carry it anywhere, and perform kettlebell workout routines even if you have limited space, or whenever you get time from your hectic schedule. Here are some benefits of kettlebell exercises and the workout routines.

Benefits of Kettlebell Exercises

Kettlebell workout provides many health benefits, here are some of them.
  • It provides a solid strength training foundation.
  • It helps to improve the grip strength.
  • It is an excellent full body workout to condition endurance.
  • It can also help in fast recovery due to its range-of-motion exercises.
  • It helps to build power.
  • It helps greatly in muscle building.
  • It helps to improve flexibility greatly due to the increased strength and range-of-motion exercises.

Kettlebell Workouts

Kettlebell exercises are similar to weight training with dumbbell exercises. To understand the posture and exercises better, watch videos of kettlebell exercises. Here are some sample kettlebell exercise routines for men, women, and beginners. These workout routines for weight loss will also help to build and tone the muscles.

For Women

  • Kettlebell Swings: 8 repetitions
  • Kettlebell Deadlifts: 8 repetitions
  • Kettlebell Windmill, each arm: 5 repetitions
  • Kettlebell Overhead Squats: 8 repetitions

For Men

  • Kettlebell Clean and Press, each arm: 10 repetitions
  • Kettlebell Lunge and Reach: 13 repetitions
  • Kettlebell Pull-through: 13 repetitions
  • Kettlebell Range Push-ups: 18 repetitions
  • Russian Kettlebell Twists: 12 repetitions

For Beginners

  • Kettlebell Overhead Squats: 8 repetitions
  • Kettlebell Squats: 10 repetitions
  • Kettlebell Clean and Press, each arm: 8 repetitions
  • Kettlebell Swings: 10 repetitions
  • Kettlebell Windmill, each arm: 7 repetitions
Make sure you do a good warm before you start the strength building workouts. The warm up session can be of mild jogging, lasting 7 - 10 minutes. It is important that you do a warm up before you start exercising to prevent any muscle injury or muscle soreness.
If you wish to go for a complete workout and have time, then consider a 20 minute session of cardiovascular exercises before you start your workout routine. Always take a break of 30 seconds between every set of the kettlebell exercise. You can take a little sip of water in case you get very thirsty between the sets.
After you are done with your workout, perform the stretching exercises of the muscle groups you worked on. This will greatly help to improve your flexibility and also help you to relax. Hold every stretch exercise for a reverse count of 10 seconds. With these exercising tips, also keep in mind to follow a balanced diet.