7 Kettlebell Exercises To Strengthen Core Muscles MRR Ebook With Audio

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The nature of kettlebell workouts is quite different than that of barbells or dumbbells and the amount of weight used is also quite different. The free moving flow of kettlebell lifts and swings and the resulting changes in the center of gravity depend on the cooperative effort of many different muscles unlike those used simply for strength. Experience has shown that women tend to underestimate the kettlebell weight they can work with while men initially over-estimate.

For casual fitness routines, most women should start out with an 8kg or half a pood (18 lb.) weight (or just 4kg (8 lb.) if you are older or have been inactive for a while) and men with 16 kg, one pood (35 lb.) kettlebell. This depends on your overall fitness, comfort level and goals. As you become proficient or if you already are comfortable with such weight, you can progress to 12 kg (26 lb.), 16 kg (35 lb.), 20 kg (44 lb.) and 24 kg (53 lb.). The best way to determine the weight you should purchase is to attend classes or find an instructor so you can see what works best for you.

Adjustable weight kettlebells are also available but many experts suggest avoiding them in the interest of safety. Weight can be changed by adding or removing plates or filling/emptying sand or pebbles from inside the bell. Given the dynamic nature of kettlebell movements and the frequency of overhead positions, the chance of something falling on you is to be avoided. They can also be dangerous if the weight shifts within the bell and your grip and positioning has to change with every move.

Changing weights is not as important with kettlebell training as it is with barbells. With the same weight, you can increase the intensity of your workout with more reps, slower, increasing reps within a certain time period and the addition of more difficult routines. In effect, you can actually use the same kettlebell for years!
If you are interested in strength training, body building or competition, then progressing through increasing weight loads is important. Another option is to buy a second kettlebell of the same original weight for doubles training after you have become comfortable with the next one or two heavier bells.

Shape and Size

Kettlebells are frequently referred to as cannon balls with handles. While that is a fairly accurate description, there is a bit more to the construction of a quality kettlebell. The best bells are solid, one-piece construction made from a mold that includes the handle. A kettlebell with a handle that is welded on can have seams or ridges that cause irritation to your hands and may even break apart!

Two sides of a kettlebell are flat so that the bell can rest more comfortably against the forearm in the racked position. The bottom is also flat so the bell stays in place when set down. Lesser quality kettlebells are often not completely flat at the base and wobble during exercises that use the bell as a ground fixture such as push-ups.

Handles can be rounded or squared but should be large enough to accommodate your hand/s comfortably. There are some benefits to squared handles that form angles, but most instructors recommend curved or only somewhat flattened handles that can be gripped anywhere. Competition kettlebells have a slightly squared-off type of handle. The most important aspect of any handle, though, is its smooth connection to the bell.

Depending on the make of the kettlebell, sizes may be uniform as the weights increase or increase with added weight. Handle dimensions may also change. The benefit of same-size kettlebells such as those used in competition is that your positioning will always be the same (except for natural bracing to accommodate a heavier weight). In other words, the bell will sit on your arm in the same way no matter what the weight. If use work with bells that are different sizes, you have to adjust your grip and positioning to take the added dimensions into consideration.

Materials and Finishes

Traditionally, kettlebells were made from cast iron. While that is still the case with some of the top kettlebells made today, professional grade bells are made from stainless steel. Some newer ones are made of hard, rubber-like material and there are also iron-sand filled neoprene bags of different weights. Lower grade kettlebells are available that are made from a variety of materials but many of these are not as durable as metal bells. Some brands containing bearings and swivels site convenience in their marketing but nothing beats the good old standard.

For the sake of appearance, some kettlebells are covered with colored vinyl. This helps differentiate bells of different weights but can cause friction on the hands during some moves if the vinyl also covers the handle. These covers are said to protect surfaces and this may be true for scratches but dropping a kettlebell can cause damage to virtually any flooring. Most cast iron kettlebells are natural black but many brands are painted or powder coated.

Most experts consider an unpainted, sanded metal handle to be the best for grip. The surface should be smooth but not glassy so that chalk will stick and help your hold. Some kettlebells come with a rubberized ring around the bottom, also for the protection of surfaces, but this can be uncomfortable when pressed against the arm.

Benefits of Kettlebells

More Fun Than Regular Workouts

In my opinion kettlebell workouts are easily the least boring workout that I have ever done. I think it’s a tie between kettlebell workouts and jump rope workouts, but anyway I usually have more fun performing exercises with kettlebells. Most of my life I have been working out with the typical weights like dumbbells and barbells. I like to change it up a lot in order to stay focused and more engaged. If I were to the same workout, with the same weights every week then I would really hate the whole experience. That’s why I love kettlebell workouts.

Strength endurance

Kettlebell workouts are great for improving your strength endurance. This basically means your ability to perform fast explosive movements when your body is close to or at anaerobic levels. (See the reference section to learn more about anaerobic and how it’s different than aerobic.) This is why so many athletes and people who participate in fighting sports use kettlebells in their workouts. You will learn that a lot of kettlebell exercises involve you to force the weight in fast motions, which is why your strength endurance is so much affected.

Strong grip

You will notice as you perform your weekly kettlebell workouts that your hands will become a lot stronger. Your grip may be may weak at first, especially when you are use a heavy kettlebell, but once you start doing the exercises regularly, you will be able to grip them a lot easier. This can also be done performing other exercises that involve dumbbells, but you get much more out of the exercises using heavy kettlebells. I think it’s really important to have strong hands because this will allow you to perform exercises with heavier weight.

Strength and cardio

One befit why kettlebells are so popular is because they combine a great strength workout, as well as a great cardio workout as well. Both having the ability to increase your strength and at the same time getting your heart rate up and really useful if you don’t have enough time to work out for long periods. Kettlebells enable you to perform really quick workouts and still achieve the same results (or better) as compared to regular workouts.

Other Details

- 1 Ebook (PDF, DOC), 29 Pages
- 5 Part Autoresponder Email Messages (TXT)
- 1 Audio (MP3)
- 2 Graphics (PNG)
- 1 Salespage (HTML)
- Year Released/Circulated: 2020
- File Size: 8,622 KB

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