Get a Full Body Workout with Kettlebell Training
A kettlebell or girya is a weight made of cast iron or steel, and it looks like a bowling ball with a handle. It is used in exercises to build endurance and strength, especially in the arms, legs, shoulders and lower back. Kettlebells were developed in Russia during the 18th century.
Kettlebells can weigh anywhere from 9 to 105 pounds, and they can be used by both sexes. Women typically start out lifting 18-pound kettlebells, while male beginners start with 26-pound kettlebells. Athletes may use one or two kettlebells during their exercise routines.
What is 5 x 5 training?
5 x 5 training is a bodybuilding regimen designed to increase strength and size. A bodybuilder will perform five sets of five repetitions with brief rests in between each set. Typically, a bodybuilder will start by taking a three-minute rest between each set and work their way towards shorter rests. Once they can perform five sets of reps with only a minute’s rest between each set, they need to get heavier kettlebells. Most bodybuilders increase the weight by 5 or 10 pounds. Athletes should take a day off between each workout to give their muscles a chance to recover.
Sample Exercises
The Russian Kettlebell Swing is designed to exercise the shoulders, back, glutes, hips and legs and can be done by beginners. The athlete stands straight with their feet fairly wide apart. They grab the handle with both hands, with their palms face down and arms in front of their body. They then bend their knees and move their hips backward while swinging the kettlebell between their legs with their arms extended. They then move their hips forward, swing the kettlebell forward and return to their original stance.
The Single-Arm Kettlebell Swing is similar to the above. The athlete swings the kettlebell with one arm, but she also swings the other arm to increase momentum. The athlete ideally does 10 or 12 reps per arm. She also alternates her arms after every rep.
The Kettlebell Goblet Squat is an intermediate exercise designed for the back, glutes, and legs. The athlete holds the kettlebell in front of the chest with both hands and keeps her elbows close to her body. She stands up straight and then begins squatting by pushing the hips back until her thighs are parallel with the ground. She then returns to her standing position.
The Two-Arm Kettlebell Row is a beginner or intermediate exercise for the arms, shoulders and back. The athlete uses two kettlebells. She places them in front of her feet and bends her knees a little. She then bends over and picks up the kettlebells and pulls them towards her stomach. During this, she keeps her back straight and her elbows close to her body. The athlete repeats the exercise 15 or 20 times.
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