The kettlebell is on the rise in the workout world.
Healthy Hollywood has spotted this heavy metal teapot looking object, but never had the courage to try and swing one myself.
After all, it seems the buffed dudes in my gym are the only ones getting serious with this weights.
Yet, that’s not true. Upon further investigation, Healthy Hollywood discovered some of Hollywood’s hottest ladies are using kettlebells as a major part of their toning routine. Jessica Biel, Jennifer Aniston, Penelope Cruz and Vanessa Hudgens are just a few of the well-sculpted sensations getting into the swing.
“Kettlebell workouts are so efficient and powerful that they are considered to be full body,” reveals kettlebell guru Paul Katami, who trained Jillian Michaels and Bob Harper how to use them.
Katami adds,”Kettlebell workouts incorporate power and momentum to combine cardio and muscle conditioning. The cornerstone exercise like swings will target muscle recruitment for the back of legs and butt resulting in extraordinary toning and conditioning for the legs, cardio work for calorie burning, and muscle strengthening for the entire body.”
Katami recently released the “Ultimate Kettlebell Workouts For Beginners” DVD so all of us newbies can give a swing in the privacy of our own home. The DVD will teach us the right way to use these body-shapers safely and efficiently.
Paul shared with Healthy Hollywood 3 moves to get you started:
1. BACK OF LEGS (Hamstrings) and BUTT (Glutes): The Swing. The basic swing sets the body up in a slightly hinged squat or modified dead lift style position. Using a hip dominant thrust from the hamstrings and glutes to come up to a standing position and thrusts the bell forward and up to about chin height directly in front of you. The bell floats for a moment and then picks up momentum on the way down creating more force to be required by the hamstrings and glutes to snap up powerfully to keep the bell in motion. Your arms are lazy as the legs do all the work. Your last rep should end in the starting position (low) and absorb the energy into the legs.
2. FRONT OF LEGS (Quads): I think the rack position front lunges are great exercises for the quads. Holding the bell in a rack position, lunge with the alternate leg forward keeping the chest upright. Repeat the lunge with optional upper body chop with the bell over the front leg being lunged on. After one set switch sides and repeat the entire reps and set 3x.
3. ARMS: I love the gunslinger bicep curl. It requires balance, timing, strength and endurance. Stand with feet hip distance apart and hold the bell in one hand by the handle. Perform a regular bicep curl but bring the bottom of the bell directly forward like slinging a gun out of a holster. Pause for a moment and carefully return to the start position. Repeat 10-12 times on each side for three rounds.
To check out Paul’s workout DVD, “Ultimate Kettlebell Workout for Beginners”, check out www.acacialifestyle.com.
Could be a nice holiday gift for your fitness friend or yourself.
-- Terri MacLeod