Kettlebell Conditioning Routines

If you want to forge physical strength and flexibility, get your hands on a kettlebell. This bowling ball-shaped hunk of iron has recently regained popularity for its enhanced strength-training benefits and versatility over dumbbells. For starters, the kettlebell's centered weight works your targeted muscles through a longer range of motion, while forcing you to use more stabilizer muscles. Kettlebells can be used for standard weight-training exercises (such as bench presses and curls), but you'll see faster results when you perform ballistic kettlebell movements that boost muscular endurance and fat-burning power.

  1. Kettlebell Conditioning 101

    • Basic kettlebell routines include the Swing and the Snatch. To perform the Swing, start in a bent-over stance with a flat back, holding one kettlebell between your legs with both hands. To execute, swing the kettlebell forcefully backwards and then explosively extend your hips as you swing the kettlebell forward up to shoulder height, or straight up with arms stopping overhead. The Snatch, on the other hand, starts by placing one kettlebell between your feet. With a flat back, push out your buttocks, bend your knees, and look straight ahead. Grab the kettlebell with one hand, and swing it between your legs forcefully, then quickly reverse the direction and drive through with your hips. When the kettlebell gets to shoulder height, pull in with your biceps and punch up toward the ceiling. Be sure to stop your arm above the shoulder (as shown above) to prevent hitting your forearm.

    Make Muscles Hand Over Fist

    • For maximum size and strength, pick up two kettlebells to double your results. Try Double Swings, Double Squat Thrusts, Double Push Presses or the Double Cleans shown here.

    Reach Your Fitness Goals

    • Many chiropractors and physical therapists recommend the use of kettlebells to help patients improve shoulder flexibility and stability. Whether you're trying to build a rock-hard physique, lose weight or just tighten up your glutes, quads, abs and arms, kettlebell conditioning routines can put your fitness goals within reach.