When done correctly, a kettlebell routine works your whole body. Nothing gets left out and there are no weak points -everything gets strong!
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
I've actually included two routines, a strengthening routine and a conditioning routine. The strengthening one is for pure strength, while the endurance will have you doing a lot more reps to give you endurance.
Whether you do these routines at the gym or at home, you need to keep track of your progress. Otherwise, you're just noodling around.
If you want to try out a kettlebell routine but don't have the kettlebells, do the movements but with dumbbells. This will give you an idea of how kettlebell work will impact your body and whether you want to invest in kettlebells.
Both of these routines are simple. I like simple. I can focus on just doing the workout and not on HOW to do it.
Finally, START SLOW! Choose a kettlebell weight that is heavy, but not too heavy. Go through the routine and see if you're sore the next day.
If you're not sore after doing it, add more weight. If you're sore, add more reps (conditioning) or get a slightly heavier kettlebell (strength).
For strength training, kettlebells have pretty big weight differences between them. You'll want to start adding reps if you can't handle the next weight up.
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Simply Strong Kettlebell Routine
Tsatsouline, Pavel. 2006. Enter the Kettlebell!: Strength Secret of the Soviet Supermen. St. Paul, MN: Dragon Door Publications.
Tsatsouline, Pavel. 2001. The Russian Kettlebell Challenge: Xtreme Fitness For Hard Living Comrades. St. Paul, MN: Dragon Door Publications.
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