first_imgKettlebells are pieces of strength-training equipment made from cast iron and can be intimidating to someone who is not familiar with how they work. Using kettlebells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other piece of equipment.Kettlebells were largely unheard of in the west until former-Soviet elite Special Forces’ trainer Pavel Tsatsouline brought Kettlebell training to the US in 1998.Up until that time, Kettlebells were a tool for developing incredibly well conditioned soldiers and athletes in the former Soviet Union. A common fitness goal for women is losing body fat and inches around the waist, thighs and arms.Kettlebell training offers you the ability to burn fat with high-intensity workouts.Any weight loss program can be difficult to accomplish, but using kettlebells provides a fun and exciting alternative to “normal” workouts that help to keep you motivated.Design your workout programs for high repetition compound movement exercises, such as the kettlebell swing, reverse lunge or shoulder press in a circuit, with little to no rest between sets.Kettlebells are effective at increasing strength by using full-body functional movements that incorporate several muscle groups for each exercise.An example of a strength workout combines kettlebell swings, front squats and reverse lunges.Perform 10 repetitions of swings, followed immediately by 10 front squats and then 10 reverse lunges. Continue for a total of five rounds and rest as needed. What size Kettlebell? If you are going to buy one Kettlebell, it pays to try them out first. Here is a rule of thumb to work by:Beginners:Men start with an 12-16kg bellWomen – start with an 8-12kg bellIntermediates:Men start with an 16-20kg bellWomen – start with an 12-16kg bellAdvanced:Men start with an 20-24+kg bellWomen – start with an 16-20+kg bellThe weight of bell that you choose will differ from exercise to exercise. You will be able to deadlift more than you will shoulder press, so the weight of bell should reflect the difficulty of the exercise.Perhaps the king of all Kettlebell exercises, the Kettlebell Swing, is a powerful movement that develops the entire posterior chain of muscles while providing a great platform for building endurance and athletic conditioning.Believe it or not, just using this one exercise 3 times weekly for sessions of a mere 5 minutes will improve your cardio output, mobility and strength.The Kettlebell swing is a complicated movement and can cause injury if not taught correctly; if you are thinking of using kettlebells, ask the advice of an experienced and qualified kettlebell trainer. Performance: Place the Kettlebell between your feet in a shoulder width stance. Crouch down as if you were closing a car door with your butt, grip the kettlebell and swing it in front of you by quickly rising up and thrusting your hips forward. Your hands act as a guide – allow your hip drive to do the work, not the arms or shoulders.Kettlebells are a versatile piece of equipment that are a great addition to any workout.Once you have mastered the techniques your range of exercise combinations are limitless.I have found them to be a great tool that my members regularly use in all my Rushe Fitness classes for strength and fat loss.#TrainSmartThe next phase of Rushe Fitness classes start on the 21st of September.If you would like more information on the or to book a space, please contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118?ref=hl * Emmet is the owner and operator of Rushe Fitness EMMET RUSHE’S FITNESS COLUMN: KETTLEBELLS FOR STRENGTH AND FAT LOSS was last modified: September 6th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushefitness columnkettlebellslast_img

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