The Power Of Kettlebells

Santiago Martín Pazos

Kettlebells build more muscle and burn more fat.

“A kettlebell’s center of gravity actually shift during the course of the exercise”, says Jason C. Brown, owner of Kettlebell Athletics in Philadelphia. “Like many of the objects you lift every day ( briefcases, groceries bags, toddlers!), a kettlebell `s unique shape also allows you to transition from one exercise to the next without putting it down, ” says Brown. Trainers call this nonstop strategy, “kettlebell flow”; and the results speak for themselves: better metabolic burn and more muscle in significantly less time.
Photo: Marek Uliasz / 123RF Stock Photo.

Here are three different exercises:

Kettlebell Single Arm Snatch
Grab a kettlebell with your right hand, and stand with your feet shoulder-width apart, letting the kettlebell hang at arm`s length in front of you. Swing it between your legs and, in one fluid motion, pull it forward and up. When it reaches heart level, flip it behind your forearm, and punch it overhead. Switch arms.

Kettlebell Squat
Stand with the kettlebell in front held by both hands. Push your hips back, and lower your body into a squat, until your thighs are parallel to the floor, and stand back up.

Kettlebell Single Arm Shoulder Press

Stand holding the kettlebell just outside your shoulder, with your palm facing forward. Push the weight straight overhead, and then slowly lower it back down to the starting position.


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