Killer Kettlebell Bod – Episodes 1/5 and 2/5
TrainerTV brings you a five-part crash course direct from the Southeast’s first and most popular Kettlebell studio: Gym Condition. In this episode, über-expert Delaine Ross teaches you 6 Kettlebell exercises guaranteed to get you leaner and stronger without adding bulk: The Swing, The Press, Russian Twist, Alternating Swing, Row, and Renegade Lunge.
Episode 2
In part 2 of TrainerTV’s exclusive Kettlebell 101, Delaine demonstrates that slow and steady is the name of the sculpting game with 7 brand new exercises: Turkish Getup, Alternating Swings, Sumo Dead-lift, Halo, Figure 8, Presses, Dragon Twist.
Episode 1 Step-By-Step
1. The Swing: The kettlebell swing is a great total body exercise. You’ll notice Delaine’s motion allows her to work both her lower and upper body. However, this exercise is also fantastic for building core strength, one of the most important aspects of building a healthy body is inner stability.
2. Posture: You’ll notice that Delaine recommends several times throughout this workout to keep good posture. We also think that stretching, especially the back, is important in order to prevent strain during this plyometric exercise.
3. The Press: The shoulder is a delicate muscle. This exercise will not only strengthen the shoulder itself, but also the stabilizing muscles that help hold the shoulder together and prevent injury.
4. The Russian Twist: Everyone wants to have great abs and an exercise like this is the perfect way to get them. This works all parts of your stomach muscles.
5. The Alternating Swing: Again, maintaining proper posture is a must as back muscles could easily be injured without proper technique.
6. Abs: As Delaine mentions in the video, this exercise will strengthen your abs as they are forced to stabilize the kettleball at its peak. Kettleball exercises such as this one will give your stabilizing muscles a great workout.
7. The Row: This is a more typical exercise that is not specific to the kettleball. However, Delaine discusses breathing during exercise, which is important to take note of and follow.
8. The Renegade Lunge: This is the first exercise in this lesson that is designed specifically for your lower body. If you’re doing this exercise properly and with the correct weight you should be able to feel its results nearly immediately.
9. Tempo: For a different kind of workout try upping the tempo of your lunges while lowering the weight of your kettleball. This will result in a more cardiovascular exercise.
Episode 2 Step-By-Step
1. The Turkish Getup: It is very important to listen closely to Delaine’s instructions for the first exercise in this video. If done properly, the Turkish Getup is a warm up exercise that will loosen every muscle in your body. However, if done improperly, there is a high risk for injury, specifically if you are using this maneuver as your warmup.
2. Proper Back Extension: Note the full, straight extension of the back at this point. Throughout this exercise Delaine focuses on complete extension of each muscle group.
3. Hips Up: Delaine drives her hips towards the ceiling – forcing her abdominal muscles to stretch completely.
4. Straight Spine: It’s important to keeps your back perfectly straight throughout the exercise. Doing so avoids placing undue strain on your spine or back muscles.
5. Legs: Kneeling allows you to use your leg muscles to explode directly upwards. Stand up and repeat this exercise in reverse and then alternate hands.
6. Safety First: Never bring the kettlebell over your face.
7. Sumo Deadlift: A great way to strengthen your posterior lower muscles…
8. The Halo: Strengthen the most delicate muscles in your body – your shoulders, abs and glutes. Pay close attention to the motion involved in this particular exercise: Your head remains motionless as your arms move the kettlebell around your head. To complete this exercise, alternate directions and repeat.
9. The Figure Eight: An incredible cross-training exercise for any goal (weight loss, toning, or strengthen), The Figure Eight combines aerobic activity with resistance training focussed on the upper body.
10. Control: Use your “offhand” to brace the weight before switching – this prevents dropping or losing control of the weight.
11. The Dragon Twist: This is another great lower body exercise brought to you by the kettle bell. As most of these exercises have, this workout will really benefit your gluteus muscles.
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Alternating Swing, Alternating Swings, Delaine Ross, Dragon Twist, Figure 8, Halo, Kettlebell, Presses, Renegade Lunge, Row, Russian Twist, Sumo Dead-lift, The Press, The Swing, Turkish Getup
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July 3rd, 2010 at 2:32 am