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Killin’ it with Kettlebells

Haven’t you heard? Kettlebells are the new dumbbells! The little bell-shaped weights are slowly becoming my new best friends…and worst enemies. Why use kettlebells? Check it out!

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1. Center of Gravity Training

Since a kettlebell’s center of gravity is outside of your hand grip, you’ll be able to replicate the movements you might encounter in sports. This is a “win” if you’re an athlete!

2. No Cheating

Unlike dumbbells, where you can “cheat” by using momentum, kettlebells are all about creating and controlling your momentum. You fire up more muscle groups and improve the productivity of your workout!

3. The Variety

Kettlebells are super versatile. You can create a whole strength based workout…or create a cardiovascular workout…or a combination of the two. Kiss workout boredom goodbye!

4. Unilateral Power

Kettlebells are great for working on muscular imbalances, which may make you more prone to injury. By doing unilateral exercises, such as the single arm kettlebell swing, you’ll strengthen any muscles that are lagging behind.

5. Multiple Birds, One Stone

The more muscles you work, the more calories you burn. That’s why kettlebell training is so effective! Kettlebells allow you to recruit multiple muscle groups at a time – increasing the energy you expend and increasing the calories you burn!

The Workout:

Ready to get give them a shot? Here’s a workout to get you started! All you need is a mat, a light kettlebell weight, a medium kettlebell weight, and a heavy kettlebell weight. The weight is subjective – it’s about what feels light, medium, and heavy to you! Feel free to play around with the weights – it’s okay if you have to adjust it mid-workout.

Warm Up: 10 minutes on rower; light/moderate pace.

  1. Kettlebell Squats (4×10) (heavy weight)
  2. Single Arm Kettlebell Swing (3×12 each side) (med weight)
  3. Single Arm Kettlebell Push-Press (3×12 each side) (med weight)
  4. Single Arm Kettlebell Bent Over Row (3×12 each side) (med weight)
  5. Kettlebell Overhead Tricep Extension (3×12)
  6. Kettlebell Suitcase Crunch (3×15)

Have fun! 🙂

Written by GUADS staff member Angelina with contributions from prevention.com

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