Introduction to the Kettlebell  A kettlebell is a form of weight resistance that is employed by some people in their workout routines. It is essentially a heavily weighted ball with a handle on it and a person grasps the handle with one or both hands in order to do certain exercises. The manner in which the kettlebell is held is different from that of either a dumbbell and an exercise band (although the difference in the case of the latter is slight) and that in turn means that certain exercises when done with kettlebells will be significantly different from exercises that are done with other forms of resistance. This allows for unique workouts that target muscles differently and that in turn provides more choice to a person looking to workout. We highly recommend you spend some time on our site and read other exercise reviews, best shoulder exercises, best trap workouts and best ab exercises, and best bicep exercises to really get a hot rocking toned body. Using Kettlebell's in addition to dumbbells in all your workouts will increase the variety on your muscles helping muscle growth!
See Also Best Kettlebell DVDs
Purchasing a KettlebellPurchasing a kettlebell is a relatively easy procedure. All you need to do is go onto Amazon or any of the major fitness websites and you can get one within a few days. You can also pay a visit to your local fitness outlet to see if they sell kettlebells. If the store specializes in fitness accessories and they sell weight resistance, chances are very good that they will be able to sell you a kettlebell. Standard kettlebells are available across the same weight range that you would expect from dumbbells. This means that you can get one that offers 5 or 10 pounds of weight resistance or even one that offers ten times as much. As an added attraction, kettlebells are available in different sizes (i.e. density differences with the same weight and differing volumes) and even different colours, just in case someone has a preference along those lines.
Kettlebell WorkoutsThe unique weight distribution and shape design of the kettlebell might make some of the workouts seem strange at first to anyone that is used to conventional exercises with dumbbells, but be sure that these exercises, when employed with the use of a kettlebell, are just as effective as their dumbbell counterparts.
Kettlebell Abdominal WorkoutA particularly effective abdominal workout using the kettlebell is known as the figure 8. In order to do this exercise, you need to start with a kettlebell in one hand and standing with your legs bent at the knees and a comfortable distance apart. Stick your buttocks out and keep your back flat as you lean over. Pick the kettlebell up and pass it in between your legs to the other hand, before then bringing it around and passing it along the other diagonal between your legs back to the first hand. You’ll notice that doing this is essentially creating a figure eight pattern, which is where the name comes from in the first place. An entire figure eight represents one repetition in this exercise, so keep that in mind when you are adding it to your workout.
Kettlebell Chest WorkoutWorking your chest with a kettlebell is very similar to doing it with a dumbbell and a good example of that is the alternating kettlebell press. The starting position for this exercise is lying on your back with your legs stretched out and your feet together so that you form a rigidly straight line. From that position, get into the ready position which involves taking two kettlebells (one in each hand) and placing them on your chest. From that position, alternate presses on either side of the chest with the same type of motion as if you were to punch upwards. Make sure that you counterbalance by moving your torso in the direction of the lowered kettlebell. One repetition of this exercise is an entire round with both arms having a chance to thrust once.
Kettlebell Arm WorkoutThe main kettlebell exercise for the arms is known as the swing and hang. This is an exercise that is somewhat similar to some of the row and extension exercises that you might be familiar with in terms of dumbbell and exercise band routines, but the major difference is that there is far more of a swinging motion involved in this exercise. Most of the time you are discouraged from swinging motions as part of proper exercise technique, but the swing and hang is one of the few exceptions to that particular fitness exercise rule.
The rest position for this exercise is with you standing up and the kettlebell held in one of your hands. In order to actually get the exercise motion started, you need to bend the knees, swinging the kettlebell down past your legs and towards the back as far as your arm will extend. When you have extended as far as possible, you need to quickly swing it and straighten, ending up with your arm bent at the elbow and the kettlebell being held in your hand at the same height as your head (approximately, depending on the length of your arm). That is one repetition, but make sure that you do the same number of repetitions with the other arm as well.
Kettlebell Lat WorkoutFinally, a lat exercise will help you get a well-rounded start to kettlebell usage. The first is a one-armed row with a kettlebell. To do this, start with your feet spaced apart further than shoulder width and the kettlebell on the floor next to your left foot. Grasp the handle with your right hand, pulling it from the floor all the way to your torso just as if you were doing a dumbbell row exercise. Lower it back to the floor in a slow and controlled motion and you have then completed the repetition.
If you would like to incorporate both hands into the same exercise, you can easily do so by using two kettlebells and pulling straight up to the torso as opposed to across your body as you would have to do with the exercise technique mentioned previously. The angle at which you work your lat muscles will be slightly different if you go through with this motion, but in the end the results that you get will be just as good.
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1. Great Website w/ Solid Information
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 , on 04-09-2009 02:40
I'm always looking online at other fitness sites because I have my own and there are few which I actually like but yours is great.
Keep up the good work.
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