Kettlebells are Great for Conditioning and Strength Training

By Lisa Huston

Kettlebells provide a creative way to weight train. For decades, Russians have used these heavy cast iron balls mainly for competition training. The grip on the kettlebell is comfortable and easy to hold whether using one or two hands. This allows a number of exercises over conventional dumbbells. Powerlifters recommend kettlebell training at least twice a week for core work. While some prefer to go to failure, eight to 15 reps are generally performed in three to four sets.

Front swings are powerful movements using quads and glutes to stabilize the body while strengthening the back, delts and arms using an outward motion. The kettlebell is held in front as the legs are spread out slightly past shoulder width. Bend your legs to help swing the ball outward with your arms straight, which gains momentum to swing it above chin level, then brought back down between the legs and repeated without stops.

Side swings are similar to hammer throws without releasing. The kettlebell is held with the right hand, crossed over to the left side of the body and swung to the opposite side raised above the shoulders. These reps are performed on one side of the body, then alternated to the other side for the next set of reps. This exercise is a great conditioner for athletes.

High-intensity training is not the only types of exercises used with kettlebells. Bicep curls, presses, raises and any other lifts have replaced dumbbells exercises for those who prefer the feel of a kettlebell. Combat exercises have implemented the use of kettlebells which simulate powerful movements in life-threatening situations.