Ironstar Kettlebell only workout
Kettlebells are now a standard feature in every gym, including big, bodybuilding gyms.
It is obvious that the whole fitness industry now uses kettlebells as a standard piece of training equipment. Everyone uses them, from CrossFitters to professional athletes, traditional weightlifters and recreational users.
There are still some people, perhaps including yourself, who are unsure about whether they should use kettlebells in their exercise regimen.
We often get many questions like:
Are kettlebells effective? What kettlebell benefits and performance and physical enhancements can I expect to achieve?
Benefits of Kettlebell Workouts
If you’re not sure exactly what training with kettlebells can do for you, here’s a rundown of the selling points.
Good Form
Kettlebell training is fantastic for building body awareness and good movement skills at the same time, which will transfer to any other type of training or sports activity you're interested in. Kettlebell training increases muscle and strength like any other form of resistance training.
The design of the kettlebell is the reason for all this. Because the bell's center of gravity is six to eight cm long from the handle you are holding, it is more difficult to manage than a dumbbell, barbell, and the majority of other common training tools. In order to complete almost any workout correctly, you will need to maintain stricter form, and your body will need to engage more overall muscle to do it.
Core and grip strength
The offset loading of the kettlebell also makes almost every movement you perform a core exercise because your core prevents your entire body from being dragged out of alignment. The handle of a kettlebell is smoother and less forgiving than a dumbbell’s, requiring your grasp and forearm muscles to tighten up more. As a result, kettlebells are excellent for developing an iron handshake and the capacity to hold on tightly.
Efficient Training
Whereas you may need several pairs of dumbbells to get a full-body workout, you can do the job with only one or two weight increments when you use kettlebells, and the workout we offer here requires only one kettlebell on its own. “There’s a huge library of exercises that you can access with one weight,” says John Wolf, Onnit’s Chief Fitness Officer. “I’ve always said that if you have one kettlebell in the corner of your room, you basically have a gym.”
These are the main reasons why to use a kettlebell.
At Ironstar, we have put together a special, full body workout that you can try at home or at the gym in your next session, with just one kettlebell.
Ironstar’s Kettlebell only workout:
Exercises:
Goblet Squat
Kettlebell Clean and Press
Two-handed kettlebell swing
Around the world
1-leg Romanian Deadlift (RDL)
Single arm row
1-arm deadlift
Do each exercise for 1 minute and for exercises that require you to work the left and right sides separately, work each side for 30 seconds or you can alternate each repetition. Do 3-5 sets with the weight of a kettlebell you are comfortable with.
Goblet Squat
The kettlebell goblet squat is often used to teach good squat technique, as it helps you to keep an upright torso and sit back with your hips. The goblet squat trains the core and upper back in addition to the lower body.
Kettlebell Clean and Press
The kettlebell clean and press is a superb full body exercise. The clean hits your lower body, the press works your upper body, and the combination is a full-body monster that targets so many muscle groups. It’s also an exercise that does wonders for your stability and coordination, and working with a kettlebell in one hand at a time helps to iron out any strength imbalances that might have developed in your body from crushing too many barbell workouts.
Two-handed kettlebell swing
The two handed kettlebell swing affects the lower back, shoulders, gluteus maximus, hips and hamstrings. This exercise is suited to the beginner level and above as it really works the whole body and improves your coordination.
Around the world
The kettlebell around the world is an alternative exercise that primarily targets the forearms and to a lesser degree also targets the abs, biceps, glutes, hamstrings, lats, lower back, outer thighs, quads, traps, triceps and shoulders.
1-leg Romanian Deadlift (RDL)
The Kettlebell single leg deadlift, single leg Romanian deadlift or one leg deadlift is a highly underused but extremely important kettlebell exercise. The one legged deadlift is a challenging exercise to perform and requires good core strength as well as balance and coordination.
Single arm row
The kettlebell row is a very targeted exercise, drilling down deep into the core and back muscles. Here are main the body-boosting benefits of the legendary kettlebell row: Back strength, Cardio & fat burning, Upper body power
1-arm deadlift
The Kettlebell Deadlift offers the perfect introduction into Kettlebell lifting and is the foundational movement that many of the more famous moves like the Swing and the Clean are built upon.
The deadlift kettlebell activates most of the muscles in the body and relies on the posterior chain consisting of the Glutes, Hamstrings and Back Extensors.
Kettlebells are an underrated piece of fitness equipment. It gives you a wide range of exercises that can cover the whole body. It doesn't take much to get a good workout. Get yourself a kettlebell with the weight you want and start training with it today!
You can get kettlebells at top price and quality on our website.