I recently found a funny looking gym equipment in one of the sports stores near our area. It ONLY looked funny. Because when I carried the smallest one amongst the three that were there. It was extremely heavy. And I instantly knew that this will be an excellent tool for those on the lookout for programs and gym gear to further challenge their existing exercise routines.
The contraption that I saw was called a “Kettlebell”. According to Wikipedia; a kettlebell or girya (in Russian) is a cast iron weight looking somewhat like a cannonball with a handle.
There are numerous websites that offer free kettlebell workouts. It got quite confusing for me. Until I saw Greg Brookes’ website. I signed up for free first and checked out the video samples of exercise moves that you can do with a kettlebell. As soon as I signed up, I received my first kettlebell workout session. And I didn’t even have a kettlebell yet!
I purchased a silver 3Kg one, the lightest one that I can find! I didn’t want to kill myself with a heavier one! And I learned that a kettlebell is definitely more expensive than the normal dumbbells and weight plates that you can use for weight training.
I was giddy excited to try using this fabulous new fitness tool! I immediately opened my email and tried Greg’s first workout which was just ONE move. The Double Handed Swing. I watched the demo video first, so I know how to do it right. The videos are also free to watch by the way.
I had to do a double handed swing as much as I can within a span of 20 seconds, then rest 10 seconds and repeat this process for 8 TIMES.
Sounds easy huh?
Not with a 3Kg weight! In such a short time, I felt muscles work like never before. And I unconsciously was bracing my abdominal muscles as I did the move. It actually worked out my whole body. I felt my quads, glutes, back and arm muscles synchronize so beautifully while I did the double handed swing.
And mind you that it was just my first session. And proved to be powerful one – even if it was really a short one.
The kettlebell swing was said to be the most important one to master. The Swing is based upon the deadlift movement pattern and targets the majority of muscles in the body. The double handed swing is the most basic swing move to learn. If you feel that you have improved enough, then you move on to the one-handed swing. Swinging with ONE hand with a 3kg weight in the end?
I’ll take it easy and do the double-handed swing first!
