FitSugar

More Kettlebell, Please! 4 Calorie-Torching Exercises

Leta Shy — Thu, 01 Mar 2012 23:19:29 PST

Kettlebell fans love the heavy round-shaped weights for a reason - kettlebell exercises combine cardio and strength training together for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 272 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.

Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and four calorie-torching exercises to try.

Source: Thinkstock

Tone Your Middle With the Kettlebell Windmill

Susi May — Wed, 08 Feb 2012 11:27:14 PST

Swinging kettlebells around at the gym makes me feel like a super toughie. But I do love the sassy feeling I get doing slow and controlled windmills, a move I just learned from my Equinox trainer Lauren. Like most kettlebell moves, this is a full-body exercise, but the work is at your waist, toning the obliques and stretching the sides of the torso. The shoulders and arms are worked nicely, too.

If you're a beginner, try this exercise with no weights. Once you feel familiar with the sequence, add one five-pound dumbbell into the mix, holding the weight in the hand that remains held above the head. When you're ready, progress to using a set of four-kilogram (8.8 pounds) kettlebells.

Start toning your love handles now; bikini season is right around the corner.

Full-Body Move: Turkish Get Up

Susi May — Tue, 10 Jan 2012 03:48:42 PST

Imagine lying on your back and then getting off the floor to a standing position, over and over again. Imagine holding a weight over your head as you do it. This mental image should give you a basic sketch of the Turkish Get Up. This classic strength-training move is all about functional fitness involving every major muscle group as you make your way to being upright and return back to the floor.

To start, try the exercise with no weights. When you've mastered the choreography, graduate to a five-pound dumbbell or kettlebell. Popular in boot camps and CrossFit, the Turkish Get Up can be done holding serious poundage above your head, but I find the move challenging sans weights, too. It is crucial, especially when working with heavier weights, that you keep your eyes on the weight the entire time. This helps keep your arm in the correct position so it doesn't drift off behind your head, putting your shoulder in a dangerous position.

Get Lifted: Kettlebell Figure Eights

FitSugar — Tue, 06 Apr 2010 10:00:18 PDT

If you're looking for exercises to do using a kettlebell, you can strengthen your thighs and tush by doing swinging kettlebell squats or swinging kettlebell squat lunge. Here's another move to add to your routine that will not only target your thighs, but will also give you a killer workout for your core. I'm using a five-pound kettlebell, but if you want more of a challenge, I'd go for a 10- or 15-pounder.

To learn how to do this move,

Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
Let go of the handle with your right hand and bring your arm behind your right thigh. Pass the kettlebell to your right hand.
Swing the kettlebell around the front of your right thigh, through your legs, and behind your left thigh. Transfer the bell to your left hand. Swing it around the front of your left thigh, through your legs and behind your right thigh, transferring the kettlebell to your right hand.
Go back and forth, completing these figure eights without pausing for a total of three sets of 15 to 20 reps.

Get Lifted: Swinging Kettlebell Squat Lunge

FitSugar — Tue, 09 Mar 2010 10:00:07 PST

I'm all jazzed about kettlebells lately, and if you're looking for an exercise to use this unique piece of equipment, here's one to try. It's sure to tone your thighs and tush and give you sculpted shoulders.

For tips on how to do this move keep reading.

Get Lifted: Swinging Kettlebell Squats

FitSugar — Thu, 18 Feb 2010 08:00:48 PST

Using a kettlebell when strength training has been proven to build endurance, balance, and flexibility, and of course it tones and strengthens your muscles. Using these old-school fitness tools also gets your heart rate up since many of the exercises involve big movements like swinging. If you want a more intense workout, give kettlebells a try. Here's an exercise that will sculpt your upper back and shoulders, work your core, and tone your tush and thighs. Talk about bang for your buck!

To learn how to do this move,

Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
Exhale, and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep. Complete three sets of 12 to 15 reps.

I know my kettlebell looks small. I am planning on upgrading to a heavier one soon!

Kettlebells and You

FitSugar — Tue, 15 Dec 2009 10:00:08 PST

They've been around for decades, but only recently have kettlebells been gaining popularity. You may be thinking, "What's so great about kettlebells? They seem like dumbbells with handles, so why not just use dumbbells?" Your answer comes when you pick up a kettlebell; you'll notice that it's much harder to handle, which is what makes it more effective for strength training. The off-centered weight forces you to engage multiple muscle groups at once in order help stabilize your body. Your body as a whole will become stronger, especially your core. When using a kettlebell, you can execute the same exercises you can do with dumbbells, plus many more that involve swinging, pushing, and balancing the bell.

These cast iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it's best to start off with a light weight at first. If you are a healthy and fit female, begin using one that's about 15 pounds (8 kg). If you haven't strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you've chosen the right size, try these three exercises after you

Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.
Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it's above shoulder height.
Place a kettlebell in one hand and lift it above your head. You should be able to lift your arm all the way up without arching your back, and should be able to hold the weight up there for a few seconds.

It's better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I'll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.

Source

Gear Review: The Firm Kettlebell Kit

FitSugar — Fri, 12 Dec 2008 10:49:59 PST

If you've been curious to try a kettlebell workout but your gym doesn't offer one, then work it at home with The Firm Kettlebell Kit ($25). It comes with a five-pound kettlebell and a 45-minute DVD to show you how to use it.

I'm new to the kettlebell scene, but now I am a convert. Instead of just using dumbbells or resistance bands, I've been adding kettlebell exercises to my routine and have noticed a huge difference in my strength. That's because the exercises involve using momentum, acceleration, and deceleration instead of static movements. For details on the DVD,

The video starts with a five-minute aerobics class warmup that's easy to follow but very effective. Then you grab your kettlebell and get right into the workout. The instructor is super-energetic and doesn't stop for a second, which I love. She leads you through alternating intervals of about five minutes of kettlebell exercises, and then five minutes of cardio moves without the kettlebell, so you keep your heart rate up the entire time.

The exercises include moves you've done a million times, such as squats, lunges, and glute kickbacks, but swinging the kettlebell at the same time makes these basic exercises more challenging and more effective since you're targeting both your upper and lower body. The best part was the bonus ab and back routine at the end. I'd definitely recommend this Kettlebell Kit to anyone who wants to try a dynamic workout that combines cardio and strength-training.

Check out a clip of the video below.

You Asked: Kettlebells vs. Dumbbells

FitSugar — Tue, 18 Nov 2008 05:30:00 PST

Dear Fit,
I've always used dumbbells and weight machines for strength training exercises, but at the gym recently, I saw some people using kettlebells. Are they better than dumbbells and why should I use them? Should I switch completely?
- Confused about Kettlebells

This is such a great question. Both kettlebells and dumbbells are great tools for strength training, but they're used in different ways. To find out if one is better than the other,

Dumbbells are inexpensive and can be used to tone just about every muscle in your body. They're used for basic lifting movements such as bicep curls, Lying Pec Flies, or Tricep Kickbacks, and are perfect for isolating one muscle group at a time. They are also great for adding weight to basic moves like lunges and squats.

Kettlebells are used primarily for swinging movements, so they end up combining strength training and cardio in one workout. Since they tone your muscles and burn calories, some think kettlebells give you more bang for your buck. Kettlebell exercises utilize a greater range of motion, so they also increase flexibility and tone your core, which is one reason I really like using them.

If you're just looking to tone up, dumbbells will do the job, but I think it is good to try new ways of working to avoid boredom. If you're an athlete and want to develop overall strength and flexibility, then you may want to incorporate some kettlebell exercises into your routine. Have someone at your gym show you how to use kettlebells correctly to avoid injuring yourself. The video below contains great shots of the kettlebells in action.

If you love kettlebells, tell me all about it in the comment section below.

Jillian Michaels on Mommyhood, Quitting TV, and the Kettlebell Critics

Michele Foley — Mon, 13 Dec 2010 13:15:40 PST

There is a reason I follow celebrity trainers who tweet: it's often the best place to find the latest breaking news in their lives. And, it's often uncensored, honest, and timely. If you follow trainer Jillian Michaels on Twitter, then I'm sure you've been glued to all her recent developments:

She's having a baby! Jillian is taking the next year off to focus on becoming a "mommy." The trainer is looking to adopt - not one, but two children! - and she's currently in a home study process with an adoption agency. While she says that it "doesn't matter to me" if they're boys or girls, she is planning to adopt from Africa. This decision has nothing to do with the Women's Health article from earlier this year, which quoted the trainer as saying she, "can't handle doing that [pregnancy] to my body." Jillian told the Los Angeles Times that she was misquoted and that she can't have children because of medical issues.
Season 11 of The Biggest Loser will be her last. We've got one more season to see Jillian whip individuals into shape, since next year's season will be her last. FitSugar favorite Bob Harper will stay on the show, and will be joined by two new trainers. NBC is keeping the new trainers' identity a secret, but we do know from Jillian that one is definitely a female. Contestants on season 11 will have the option of working out with Jillian and Bob or the newbies.
She slams her kettlebell critics for good. Jillian has taken a lot of flak for her kettlebell techniques, which reached a climax in a controversial LA Times op-ed piece calling her a fraud. Via Twitter, Jillian's bud Bob Harper tweeted: "we're officially kettlebell certified. Tell all those A$$&$@"@ to suck it." Both Bob and Jillian worked with "kettlebell master" Paul Katami, who is affiliated with the Kettlebell Concepts certification program.