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.

Contact Zero Gravity Fitness today to get started with your training program.

Benefits of Russian Kettlebell Training

The sheer amount of fitness products that are currently available can make the journey to becoming healthier quite confusing. Many people look around the gym at a loss of where to even begin and which weights, machines, or classes will help them meet their own goals. While everyone’s needs are slightly different, it may be time to take a fresh look at Russian kettlebells and see how they can help you become faster, stronger, and more flexible than ever.

Functional Workouts

When it comes to making gains as quickly as possible, there is quite a bit of difference between functional workouts and isolated workouts. Isolated workouts are the traditional movements such as a bicep curl that exclusively works one muscle at a time. These have been extremely popular for many years and can be adopted into any routine, but functional workouts are often more effective for total body training. For Russian kettlebells, this comes down to their ergonomic grip and the shape of the weight that allows you to fluidly alter its position in your hand as you carry out compound movements.

Burn More Calories

For many years, it was believed that grueling cardio workouts were the most effective option for burning calories and losing weight. Health enthusiasts would often find themselves spending 60 minutes or longer swimming, biking, or running, but recent studies show that cardio might not be the most efficient way to lose weight. Swinging Russian kettlebells can burn as much as 20 calories a minute, or the same as a light jog. When combined with other high-intensity workouts, these weights can be used by anyone that is looking to shed some pounds as quickly as possible.

Improved Flexibility

Improving your flexibility is one of the most important aspects of a well-rounded fitness program. Those that are more flexible will be able to extend their range of motion with every single movement that they make. The farther you are able to extend a muscle, the harder you will be able to work that muscle. In addition to helping you work more efficiently, your flexibility also plays a role in how susceptible you are to injuries. Stiffer tendons, ligaments, and muscles will drastically increase the risk of tears and sprains, and fluid kettlebell movements could help you avoid these issues.

Less Equipment, Shorter Workouts

An incredible amount of time can be wasted during a workout simply moving between machines and weights. In fact, you will often spend more time walking around the gym or switching out weights in your home than actually exercising. With kettlebells, on the other hand, you may only need just a handful of weights for your entire workout session. These unique weights can be used for everything from heavy lifting and cardio training to dynamic stretches and high-intensity interval training. Shorter workouts without sacrificing the quality of your exercise means less time in the gym.

Russian Kettlebell at Zero Gravity

At Zero Gravity Fitness in Ocoee, we offer Russian kettlebell training to help you reach your fitness goals. We provide group fitness classes to help you get the most out of your workout as well to educate you on proper form, technique, and effective movements. Contact Zero Gravity Fitness to schedule your complimentary consultation and our trainers can help create a fitness plan for your needs.

Benefits of Kettlebell Training

The kettlebell has many critics, but a lot of people are discovering a wealth of benefits to using it. Some critics have even gone as far as to dismiss the kettlebell as a passing trend. However, once you start training with one, you will discover the truth.

Zero Gravity Fitness in Ocoee, FL, offers Russian Kettlebell training programs to help you build strength and endurance. We offer both individual sessions and group fitness classes to help you get the most out of your workout. To schedule your kettlebell session, contact Zero Gravity Fitness today.

Improved Range Of Motion

If you’re like thousands of individuals, then you could benefit from increased range of motion. You’ll have much more fun living your daily life when you can move freely and with no pain.

As you age, your body will start to stiffen up. It will feel like you can’t do many of the activities that you used to do easily. By training with a kettlebell, you can increase your maximum range of motion.

A kettlebell can keep your body moving and feeling loose, which greatly decreases the risk of injury. The moves performed with a kettlebell will greatly improve your flexibility and joint health. Snatches and Turkish getups are some of the top swings performed with a kettlebell.

Burn More Calories

This is especially beneficial if you’re trying to lose weight. Recent studies show that you can burn about 20 calories per minute by swinging a kettlebell, which is the same rate of calorie burn that you can expect from running.
With a 20 minute workout, you could burn nearly 400 calories. The difference between burning calories with a kettlebell or burning them through other activities is fun. Most people would agree that a kettlebell is fun to use.

A Complete Workout

If you think about gaining strength, then you probably think about lifting weights. The thought of cardio might have you envisioning activities like swimming, biking and running.
You might link improved flexibility with yoga. A kettlebell combines flexibility, cardio and strength training. Kettlebell training has a ballistic nature, so it involves all of the different forms of fitness.

Improved Functionality

A kettlebell can improve your overall functionality, so it will become easier for you to handle daily activities. When you train with a kettlebell, it strengthens the muscles used for everyday tasks. An example would be improving your ability to lift a shopping bag.

Only One

If you want to train with traditional weights, then you need several different weights. Bodybuilders might have to purchase 30 or more weights.

For cardio, you would need to buy a variety of products and gear. One of the greatest benefits of using a kettlebell is the fact that you only need one. You can use a single kettlebell to get all of the benefits of flexibility, cardio and strength training, so you can save money, space and time.

Handling Gravity

Another benefit of using a kettlebell is the fact that it teaches you how to deal with an ever-changing center of gravity. A kettlebell has a center of gravity that is around six to eight inches outside of your normal grip, which simulates forces encountered during daily living.

Zero Gravity Fitness