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Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.
Why It Works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

if you want to pack on more muscle and get ripped faster, start using a kettlebell. Not only will you generate more power, build more lean muscle, make you lose weight and spike your metabolism, but you’ll also improve your balance and stability. Because of its shape, you can push, pull, and swing the kettlebell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now.
Try to perform these exercises and you enjoy a strong, ripped body:

Two-Arm Kettlebell Row
Russian Kettlebell Swing 
Single-Arm Kettlebell Swing
Kettlebell Goblet Squat 
Kettlebell High Pull 
Kettlebell Lunge Press
Kettlebell Sumo High-Pull
Kettlebell Windmill
Kettlebell Russian Twist 
Kettlebell Slingshot 
Single-Arm Kettlebell Floor Press
Side Step Kettlebell Swing 
Kettlebell Clean 
Single-Arm Kettlebell Split Jerk
Kettlebell Power Plank With Row
Two-Arm Kettlebell Military Press
Single-Arm Kettlebell Snatch
Kettlebell Deadlift
Kettlebell Pass-Through Lunges 
Kettlebell Push-Up 
Kettlebell Push-Up With Row 
Turkish Get-Ups
Kettlebell Half Get-Up
Two-arm kettlebell split jerk


Basic Kettlebell Workout

Basic Kettlebell Workout의 최신 버전

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