What is a Russian Kettlebell Workout?

A year ago, a colleague of mine introduced  me to an amazing workout routine.  I only do it three times per week and I get great results.  It is called kettlebell training. Kettle bells have been around for hundreds of years and originated in Russia.  The first recorded mention of this was in 1704 in a Russian dictionary.  A kettlebell is a Russian hand weight that is shaped like a big cannonball with a handle.  Often made of pure cast iron, they are available in an array of weights and sizes.  The lightest weight is 10 pounds and can go up to over 100 pounds.  

The benefits of kettlebell training on a regular basis include:

•     -The building of endurance.
•     -Improving cardiovascular health.
•     -Toning and strengthening of almost every muscle of the body.
•     -Increases flexibility.
•     -Helps you to shed fat rapidly.
•     -Can be done at home with minimal space and equipment to buy.

The recorded effectiveness of kettlebell exercise is numerous. As a chiropractor who sees patients with back pain on a daily basis I endorse this type of training for core strengthening and increased pelvic flexibility. Now, as with all exercises that you start for the first time, this requires proper instruction and technique.  If kettlebell training is what you want to do, you must first find a certified instructor in Russian Kettlebell training (RKC certified).  This way you can learn the foundation necessary to work out with the proper technique in an effort to minimize injury. I also recommend you buy a cast iron kettlebell that is all one piece, like what you could buy from DragonDoor.com.  The kettlebells available in your local sporting goods stores could fall apart and give you an injury.

So, let’s talk results.  I started Russian Kettlebell training with a body fat index of 20%. Within six months of training, my fat index dropped to 13.6% and my muscle mass improved.  A resting blood pressure of 130/78 is now 106/62.  A diet that includes lots of fresh fruits and vegetables, less fats, less simple carbohydrates and  lean meats such as poultry and fish, will enhance your results.  If you would like more information on kettlebell training, go to dragondoor.com or rapidresultsfitness.net.  Until next time, exercise and eat healthier and live life to the fullest!