4 Kettlebell Exercises You Can Do at Home

In this article, I'll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.

Variety is the spice of life and that applies to your workouts too. Always aim to change your workouts and keep them lively. This article gives you a few kettlebell exercises but there are many more out there. You may use Google Search to find 'best kettlebell exercises' and go to YouTube and search for videos showing execution of these moves.

Now let's look at 4 kettlebell exercises that will leave you sweating and panting.

1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

2. Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions: You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

3. Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

4. One-arm kettlebell snatch

Exercise Target Areas: Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you're on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com and, for a special offer, http://www.kettlebellsnatchx.com/kettlebell-advantage/

Making the Most of Your Gym Workouts

Increasing your muscle mass and developing your body to achieve its full potential is a wonderful idea. This, however, requires a lot of hard work and effort on your end. Aside from eating well-balanced meals and getting sufficient rest, spending hours in the gym is important before you can notice any improvements.

Here's how you can make the most of your time as you do your gym workouts:

1. Evaluate your present physical condition and set appropriate goals.

Before engaging in any workout routine, take the time to assess your current physical condition and determine what you can do to improve. Do you need to lose or gain weight? Which areas of your body do you think need the most attention? Are there any lifestyle changes you have to make?

Speaking with a gym trainer can get you off to a good start. Doing this will give you the chance to establish effective workout plans that will help you achieve your real objective.

2. Eat properly.

As mentioned earlier, maintaining nutritious diet plays a big role for anyone who wants to build a muscular physique. The food you eat should be loaded with carbohydrates and protein. This, of course, doesn't mean that you have to exclude other nutrients. Remember that your meals should be balanced.

3. Stay well-hydrated.

You will lose a lot of fluid each time you go for a workout. Always bring a bottle of water or your favorite energy drink. Other bodybuilders prefer protein shakes and that's something you can also try. Either way, the point here is to stay hydrated and to regain some of the energy you lost after completing an exhausting exercise session.

4. Switch routines whenever necessary.

Make changes to your workout routines from time to time. This is very important because there is always a tendency for individuals to feel too comfortable with their established routine if they do it too often. This defeats your main purpose so make sure that you try other exercises occasionally.

5. Take high quality supplements.

Last but not the least, proper intake of supplements is highly recommended. There are a lot of interesting products in the market but be careful when you make your purchases. High quality supplements are available only from trusted resources.

Ask your gym trainer or other fellow gym buffs for any suggestions. Better yet, consult with your physician to get advice regarding which supplements are best for you.

You may check out good supplements such as Jack3D Australia at Nutritionwarehouse website.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid