Bored with the same routine with the same weights and same machines? It happens quite often. In fact, providing new stimulation to your workout regimen has been shown to be extremely effective in increasing performance and physical fitness. The muscles need a “shock” of some sort, therefore, by performing some unique exercises in combination with some new equipment, what was once a predictable boring excuse of a workout turns into your next obsession.
The topic for this month’s article is the infamous kettlebell! We’ve all seen it; the big and intimidating chunk of concrete people are swinging around, but is it truly for everyone? The answer is absolutely. Kettlebells have been around for decades, and have recently become quite a trend at the gym. We’ve been incorporating them for years, and clients can’t seem to get enough of them. The kettlebell allows you to get strength work, explosive speed, and unbelievable endurance all at the same time. The shape of the kettlebell lends itself to unique exercises and its odd center of gravity forces you to do more work, increasing stimulation of stabilizer muscles and core. The lifts are shifted towards a more functional way of exercising (movements that mimic our daily physical functions), which makes them applicable to all ages. Here are some basic exercises we recommend when integrating kettlebells into your routine.
The squat – a basic exercise we’ve all performed, yet this time the weight is on the frontal plane of the body, forcing the lifter to remain upright and sitting on his/her heels to maintain control similar to the sumo squat. Remember to always have your back arched and never let your knees come over the toes.
The pushup – nothing new here except everything is brand new! This unique style of puhsups give tremendous stress to the shoulder, chest and triceps because it requires stability and strength. Experienced lifters should attempt these first on the knees to get the hang of it, then progress to the feet. You can perform one side only or two if your daring.
The one leg V-up – One of my personal favorite abdominal exercises due to its use of difficult positioning and load on the core muscles. Anyone can perform this exercise, just remember to start by using lighter weight, then progress once you are comfortable. The exercise begins with on your back, one leg down while the other knee is bent. Keep the kettlebell in hands, arm stretched out above the head on the ground as well. When the movement starts, elevate your leg and the kettle bell at the same time, keeping both the leg and the arm syraight the entire time. As the two begin to meet, raise the shoulders and lift your back off the ground, imitating a crunch, then return. Perform this movement 10-15 reps per leg for 2-3 sets.
In terms of use, kettlebells are some of the best household training tools you can buy. Their versatility allows the trainer to have limitless exercises without having to buy a rack of dumbbells that you probably couldn’t even use for same purposes. In fact, incorporating lighter weights allows for a greater range of repetitions and more calories being burned. This unique style of training is a must for the gym routine, especially when yours has become outdated.
