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Tone up with kettlebells
Dynamic dumbbell training : the ultimate guide to strength and power training with Australia's Body Coach
Paul Collins.
Maidenhead : Meyer & Meyer Sport (UK), c2011.
Dynamic Dumbbell Training is the ultimate training guide for any person looking to increase their muscular size, strength, balance, coordination, and explosive power for improving athletic performance.
     
Kettlebell training for athletes : develop explosive power and strength for martial arts, football, basketball, and other sports
Dave Bellomo ; photography by Bruce Curtis.
New York : McGraw-Hill, c2010.
For elite sports training, nothing compares to the impact that Kettlebells have on the entire body, and author and trainer Dave Bellomo now brings the power and benefit of these Russian-inspired weights to any athlete.
     
Body sculpting with kettlebells for women : the complete exercise plan
Lorna Kleidman.
New York : Hatherleigh, c2009.
Save time on your workouts and look better than ever! Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand. Because more muscle groups are utilized in the swinging and movement of a kettlebell than during the lifting of dumbbells, a kettlebell workout ismore effective, andyields better results in less time. The momentum generated by the kettlebell also reduces stress on the joints and minimizes the chance for injury. While the general public is starting to catch on to the power of the kettlebell, many kettlebell books on the market merely feature exercises for dumbbells, substituting the dumbbells with a kettlebell. This approach fails to maximize the efficacy and fun of the kettlebell as a workout tool. For the first time ever,Body Sculpting with Kettlebells for Womenprovides a female audience with kettlebell-specific workouts. Body Sculpting with Kettlebells for Womenwill teach you: •The differences between dumbbells and kettlebells •How the kettlebell's shape enables endless variety of movement patterns •Sport-specific exercises to enhance performance •Uniquely designed exercise programs to benefit all fitness levels •Where to buy kettlebells and which kettlebells are best for your fitness level •Basic nutritional guidelines for a more effective workout With easy to follow instructions, clear photographs, and extensive information on the kettlebell,Body Sculpting with Kettlebells for Womenprovides a comprehensive guide to this unique fitness tool, making these powerful workouts accessible to people of all fitness levels. Created by U.S.A.'s first International Master of Kettlebell Sport, Lorna Kleidman, this guide is sure to bring one of the most effective workouts to date.
     

The kettlebell is a cast iron weight shaped like a cannonball with a handle. It was first used in the 1800's to weigh wares in the European marketplaces. Vendors would have contests with each other swinging and tossing the weights around. Strongmen incorporated the kettlebell into their training with technical lifts and required skills.

It was initially used to train Russian Military Forces, and today the US military, law enforcement officers and fitness enthusiasts use it.

You get a whole body work out when using a kettlebell. You will sculpt and tone all muscles - from the ones deep down to the ones on the surface - as you engage your core muscles. A kettlebell workout builds strength and flexibility and provides intensive cardio.

You decide

Due to the handle, kettlebells are used in a more natural manner than dumbbells.

A barbell limits the range of motion. Kettlebells involve the hips, glutes, and hamstrings.

The kettlebell recruits every muscle group to perform the movement. Dumbbells isolate one muscle at a time.

Dumbells or Kettlebells

The basic movements, such as the swing, the clean and jerk, engage the entire body at once, and can make real life activities, such as throwing a ball or picking up a baby, easier. Exercising in short bursts can keep your metabolism up for at least the next 24 hours. Start with a three-minute circuit. Do six exercises for 30 seconds each. Take a short break and repeat with different exercises. You can eventually work your way up to a six-minute circuit. Keep in mind form is important, as bad form can cause injuries.

Kettlebells burn fat fast without bulking you up. You will see the results when you have to tighten your belt to the next notch.

Article by: St. Louis Public Library staff