Tag Kettlebell exercise

We’ve been mentioning form and technique from the beginning of this Burn Body Fat Kettlebell Training Guide so it’s about time that we discuss both, and what makes them important as far as doing a Kettlebell workout is concerned.

When using Kettlebells as a fitness tool, form and technique go together. Mastering one is useless, if you don’t have the other.

Kettlebell Exercise Form

The actions listed below should be done immediately before doing Kettlebell exercises.

Note the position of your legs. Some Kettlebell exercises require that they be positioned about 5 inches more than your shoulder width. Some don’t. Observe the proper position so that you can always maintain your balance.

• Let your body weight be supported by your heels.
• Keep your chest up. This helps you in maintaining proper breathing.
• Retract your shoulders, or keep them squared back.
• Loosen your arm muscles, but be ready to have the muscles contract and expand when you pick up the Kettlebell.
• Make sure you have a steady grip.
• Avoid slouching.
• Relax your neck muscles. Let them support your head, which shouldn’t be positioned stiffly downwards or upwards.

For certain Kettlebell exercises, your head position should allow your eyes to naturally focus on the ground, about 5 to 6 feet ahead. For other exercises, your eyes would need to follow the movements of the Kettlebell. Do check the demonstration videos that accompany this training guide for more specific directions.

Finally, tighten your butt, abs, and thighs as you do each of your Kettlebell exercises.

Kettlebell Exercise Technique

Your techniques will depend on what Kettlebell exercises you are doing during your Kettlebell workout. The 22 demonstration videos that accompany this guide will be very helpful to you in using the proper techniques, as each video provides clear and easy to follow audio and visual steps.

Still, it’s useful and always a source of comfort to keep these general pointers about technique in mind, particularly when you are just starting with Kettlebell exercises.

Don’t be intimidated by the skill of others doing a Kettlebell workout. Remember that everyone was a beginner before. Just focus on your own performance and keep steadily at it, until you notice improvements happening.

Consider the condition of your own body. Kettlebell exercises can be very engaging, to the point that you will be tempted to repeat them beyond what is recommended. You may also be inclined to speed up the movements. Doing such things is counterproductive to your fitness and wellness goals.

Remember that steady progress is more important than speed.

A Kettlebell workout should be fun, not physically taxing to the point of sheer exhaustion and frustration. So, enjoy doing all your Kettlebell exercises by focusing on the way your body feels and how it’s improving as weeks go by. Remind yourself always that all your exertions will be worth it once you accomplish what you set out to achieve: a leaner, stronger physique.

For readers of the MyFitnessNut.com website, you can get the entire “Burn Body Fat Kettlebell Training Guide” and Kettlebell training videos at no cost by subscribing to our newsletter to get the videos, then go to the beginning of this series and start on the first Kettlebell training article and follow along as you work toward your goals.

Reach Your Impossible Dream with a Kettlebell Windmill

Aside from being a very well-known symbol of Holland, windmills also represent a strong force to contend with, a very formidable opponent, in fact. Blame that last one on Don Quixote de la Mancha. He’s the guy popularized in many works of art that include a novel, plays, films, and even a song (“The Impossible Dream”). Delusional dude, Don Quixote was, although he had the most noble of intentions. He fought windmills, thinking that they were ferocious giants.

So, what does all that have to do with a Kettlebell windmill, aside from the name?

Plenty. For one thing, many people think that their fat-loss and strength building goals are impossible to achieve. That’s probably because most of these people have already tried numerous diets and an assortment of exercises ranging from cardio to endurance building moves, such as weight lifting.

Yet, for all that, they still remain in the same unfit condition as when they started.

The Kettlebell Windmill to the Rescue

In such a situation, a Kettlebell windmill can come to the rescue. Although in the works of art mentioned earlier, windmills were the bad guys, in Kettlebell workouts, a windmill is an exercise that can turn your fitness, health and wellness goals into reality.

The main muscles that are “attacked” (in keeping with our Don Quixote theme for this chapter) by the Kettlebell windmill exercise are the:

• Abdominals (core, stomach muscles)
• Hamstrings (back of the thighs)
• Glutes (the butt)
• Lower back muscles
• Triceps
• Shoulder muscles
• Upper back muscles

A Kettlebell windmill is not recommended for building muscles, but it sure builds up endurance and it sure burns the fat.

A Warm-Up Exercise that Can Stand on its Own

What makes a Kettlebell windmill unique is that it is primarily designed to be a warm-up exercise. However, because it is challenging, many Kettlebell workout enthusiasts perform this exercise as a stand-alone endurance move on its own.

Due to the fact that a Kettlebell windmill has been proven to increase mobility in both the hips and the shoulders, it is one of the exercises that have become a favorite among those who need to have strong shoulders and hips that do not “lock,” or are capable of executing fluid, graceful motions.

Athletes, fashion models, and gymnasts have been known to incorporate a Kettlebell windmill into their workouts to gain the best of benefits, which include:

• Increased coordination
• More strength
• Fat reduction
• A resilient core
• Better sense of balance
• Heightened stability of the shoulders
• Key Precautions Doing the Kettlebell Windmill

Owing to the challenging nature of the Kettlebell windmill (which could motivate enthusiasts to push themselves harder while doing it) the following precautions need to be observed to avoid injuries:

Do not ever attempt to do this exercise if you feel that your back is “off” – this means that if you suspect that you have a pulled muscle in your back or even a pinched nerve in the area of your shoulders with pain that radiates to any part of your back, you should not do a Kettlebell windmill.

Do not exercise to the point of muscle failure – the release of endorphins or pain killers during consistent and continued physical activity can make the Kettlebell handler ignore the burn that is building up in his or her muscles.

Be sensitive to your body’s condition in order to avoid any kind damage to your muscles or to your spine and never do any exercise that you are not totally confident that you are doing correctly.

Okay, that wraps up the Kettlebell windmill section so be sure to check out the video that comes with this guide and follow me on over to the Kettlebell ab exercises section and we’ll look at why Kettlebells are a great tool for getting rid of that horrendous belly fat.

What comes to mind when you hear the word “snatch?” If you say you think of a rough, fast move that takes away something from where it originally was, then you’ve got a good grasp of the typical definition held by many people.

Kettlebell fitness enthusiasts however, would most likely think of something else when they hear the phrase “Kettlebell snatch” and that is: totally powerful, full-body exercise.

You can get rid of approximately 300 calories during a 20-minute snatching session; maybe more depending on your body type. That is equivalent to the calories you expend running for 20-25 minutes at a speed of 6 minutes per mile.

What Happens During a Kettlebell Snatch?

Falling in love then getting engaged is nothing new. In fact, it’s considered as the normal turn of events. But it’s the reverse with doing a Kettlebell snatch because what happens is that, first, you engage yourself in the activity, and then, you fall in love with doing the snatches.

This will happen when you realize all the benefits that you get from such an engagement, you’ll want to do it over and over again.

A Kettlebell snatch features some advanced movements…

When you assume the partial squat position, and you swing the Kettlebell in-between your open legs, you are using your:

• Biceps – the front muscles of your upper arms
• Erector spinae – the lower back muscles
• Gastrocnemius and soleus – the back of your lower legs
• Abdominals – the stomach or core
• Gluteus maximus – the butt
• Hamstrings – the muscles in the back of the thighs
• Quadriceps – the muscles in the front of the thighs
• Latissimus dorsi – the large, triangular muscle in the middle of your back
• Rhomboids – the muscles between your shoulder blades

When you stand up, bringing the Kettlebell with you, you are primarily using your hips.

Your hamstrings, back muscles, and shoulders are still involved, of course, but it is your thrusting hips that provide the power or momentum when you raise the Kettlebell.

If you don’t thrust your hips forward, you risk losing balance and falling down because of the weight of the Kettlebell that’s being raised in an arc by your arm.

Secondary to your hip movements is the support of your gluteus maximus. Your butt muscles tighten up when you thrust your hips, and that’s why when you do a Kettlebell snatch, you end up looking sexy from the shoulders and all the way down.

Demonstration of the Kettlebell Snatch:

Safety Tips When Doing Kettlebell Snatches

If you’re not careful, it’s not that hard to get injured while doing a snatch. To help to avoid injuries, always observe these fundamental tips:

1. Make sure your hands are dry, not sweaty, because a good, firm grip is essential to do proper Kettlebell snatch.
2. Make sure that the size or weight of the Kettlebell you are using is appropriate to your fitness level and gender (see “The Kettlebell Saga: From Farmers to Fitness Nuts” for details).
3. Do not hurry in jerking the Kettlebell from the ground, especially if you are new to exercising with Kettlebells. Follow the “easy does it” rule. You can increase the speed of your movements after you get used to handling the weight and movement you are doing.
4. Maintain the straightness of your wrists during the “catch” part of the snatch, and make sure that your arm is extended.

A Kettlebell snatch makes use of both speed and full body coordination. You can be tempted into going faster and faster, but, again, do your best to do the snatch with moderation until you master it. Your body will thank you for it.

Remember that you can always get the full set of Kettlebell Workout Videos, the ones that go along with the information we’re sharing with you here, when you subscribe to the My Fitness Nut Newsletter at MyFitnessNut.com. In the next article, “Keep Your Muscles Toned with the Kettlebell Clean” (also included in the videos) will give you the next step in developing your own personal Kettlebell workout routine.

Iron Man Suit or a Kettlebell Workout Routine?

Robert Downey, Jr. sure makes it look easy. And no, this is not about the way he hopped back into the limelight and resumed being a much admired Hollywood actor after nearly wrecking his career and personal life. Some guys have all the luck, as Rod Stewart sang, but that’s neither here or there, as far as this article is concerned.

Actually, what we’re talking about is part of the way that Robert Downey, Jr. portrays Iron Man, especially the way he makes wearing that suit or armor look like he’s wearing air, meaning, it just looks so light to wear… even if it isn’t.

Sure, it’s not really a technologically-advanced suit of ultra high carbon iron and steel hybrid alloy that he wore in the Iron Man movies; it’s just a movie costume, after all. But suspend your disbelief for a while and imagine a real guy with the same height and build of RDJ moving around in a real cumbersome suit of armor. Never mind if it’s got high technology powering it, it’s still an iron and steel hybrid alloy suit, just the same.

Now, imagine yourself geared up in Iron Man’s suit. And, imagine yourself wearing that same armor for a few hours. Would you enjoy it? Or would you end up complaining that it’s just too much of an imposition, it’s dang heavy, and you’re not some superhero?

Yeah, we thought so too.

So, when you start your Kettlebell workout routines, and you find the going challenging, just think of Iron Man and his suit of armor and be glad that you’ve got your Kettlebell routines instead of that costume.

Swinging Kettlebells, doing a Kettlebell squat, a Kettlebell press, or just about anything connected with exercising using that fitness equipment made out of iron or steel has got to be way more manageable and enjoyable than clanking your way through life wearing a suit of armor.

In other words, while you need to condition your mind so that you’ll be prepared to be challenged by Kettlebell routines, you also need to remember that those workout routines can be fun and totally engaging!

Tips to Have a Fulfilling Kettlebell Workout

Are you the sedentary type who just got it into your head that Kettlebell workout routines would be nice to do because your friends are all talking about it, and you’d best try it out too so that you won’t feel out of place when they swap stories about how they’re “kettlebelling” their way to being mean and lean?

Are you a weekend warrior who knows something about exercise, and why it’s good for you, and why you should exercise more aside from the weekend jogs you do, if you could only find more time or motivation to do so?

Are you a total newbie to working out? Does the mere mention of the words and phrases “metabolism,” “muscles,” “moving properly,” and “minding your technique and form” make you gulp out of nervousness?

Wherever you may be on the fitness scale right now, you can have a fulfilling time doing Kettlebell routines. Just make sure that 1) you have a clean bill of health before exercising with Kettlebells, and 2) you keep the following tips in mind:

Kettlebell workout routines require your full attention. When you exercise with Kettlebells, you cannot just rely on movements done by rote.

When you use a treadmill, you can continue moving even as your attention is on what’s showing on your TV. There are even some people who are able to read a newspaper or magazine while on the treadmill (depending on the speed and incline being used, of course).

On the other hand, if your attention is diverted when you are using Kettlebells during a workout, you run the risk of getting injured.

Kettlebell routines are not only for cardiovascular strengthening and for developing endurance through building muscles; they are also meant to improve balance, flexibility, and mobility.

As such, you always need to make sure that your form and technique do not place you at a disadvantage while training. This means you must pay attention to positioning your hip properly, as well as maintaining your balance.

Be Clear on Your Reasons for Doing Kettlebell Workouts

Get it clear in your mind what your goal is for using a Kettlebell. Sure, the general goals are fitness, and health and wellness. But what about your own specific and primary reasons?

Review some of the possible reasons, as given below. Keep in mind that these may not be the only reasons for you wanting to go on a Kettlebell workout. The thing is, when you know what your specific or primary reason is, then it is easier to determine which routines would be best to use, in order of your goals.

• Do you want to lose fat?
• Do you want to develop cardio endurance?
• Do you want to improve your balance?
• Do you want to work on your flexibility and mobility?
• Do you want to build lean muscle mass?
• Do you want to improve your focus or concentration?
• Do you want to lessen your susceptibility to getting stressed?

Make sure that you use the correct size of Kettlebell, depending on the exercise(s) that you will do.

Check your planned workout area and see to it that it is clean, with enough room for your maneuvers while doing your Kettlebell routines and that it is free of clutter or any kind of objects that are not relevant to your workout.

Don’t forget to get your instructional videos ready. These videos are the ones that come with your free subscription to the My Fitness Nut Newsletter found at the top of MyFitnessNut.com.

Ensure that the videos you want to use are in queue so that you can clearly watch them. Remove any obstacles that can obscure or block your view because you might miss an important part of the instructions.

Warm-up properly before you start doing the exercises. In the same way, you should also cool down after you are done with your Kettlebell workout routines.

Other Kettlebell Workout Routine Considerations:

• Familiarize yourself with the language used with reference to Kettlebell workouts, so that you’ll be able to do the exercises competently:
• Intensity – this refers to how much weight you will be targeting, or what is the heaviest weight that you want to use during the workout.
• Reps – this means repetitions, or how often you repeat certain moves or exercises
• Sets – this refers to the number of reps that you will do within the workout, with no rest-time factored in.
• Intervals – these are when you do as many reps as you can under a specific time limit. Intervals are good for pushing the importance of cardiovascular endurance to the forefront of your workout.
• Gear – these are materials that are necessary for the Kettlebell routines that you will do. These include:
• Appropriate workout attire
• An exercise mat (as needed by any particular exercise)
• A stopwatch or timer (as needed by any particular exercise)
• Kettlebells of the correct size and number
• Kettlebell demonstration videos

We’re now getting deeper into our Kettlebell exercises, so make sure that your workout area is already prepared before you precede with your Kettlebell workout routines. In the next article “Kettlebell Swings: Doing It Like Elvis”, we’ll work on one of the more popular exercises called the Kettlebell swing.