The Kettlebell Advantage

Once you have reset your password, you can enter your keycode here: After you enter your keycode you can access your digital products on the "My E-Products" page here: To access, click this link: In the bottom middle of the page will be a blue box "Take Quiz Now! Click on that box and sign in using your email address and password. Steve Cotter draws from a diverse background as a champion athlete and cutting-edge trainer in developing some of the most exciting programs in strength and conditioning today. He continues to research and implement the most effective training methods in kettlebell training, martial arts, qigong, strength and conditioning, athletics, and the human performance fields.

Cotter shares his years of experience as a martial artist, world-class athlete, and fitness coach in designing and supervising programs for those who take their training seriously. He is the founder and director of the International Kettlebell and Fitness Federation IKFF and an international lecturer and teacher in more than 40 countries. He is a subject matter expert to the U. If you are looking to get fit or take your athletic ability to the next level, you have both the tool and the teacher to get you there. Get the latest news, special offers, and updates on authors and products.

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The Advantages of Kettlebell Training

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International Journal of Sports Physiology and Performance. Journal of Aging and Physical Activity. Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. Read on for the top 10 benefits of Kettlebell training. The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in a relatively short period of time. Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule.

Get in Shape With These 9 Must-Do Kettlebell Exercises

Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom. First, there is the extremely high metabolic cost of throwing the weight around. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements.

There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look. Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree. You get a workout quickly. But you have to work. It feels very liberating. I think people are tired of sitting around like gerbils on machines.

Kettlebell training consists of whole-body movement exercises. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury. Gym memberships and personal trainers or quality in-home equipment are usually very expensive. But with a single kettlebell, you can have everything you need to create a healthy, fit and toned body for the rest of your life. They are nearly indestructible and relatively inexpensive. KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities.

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You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most. Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists.

Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies! Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it. All with one simple tool. KB training will make you re-think what your max heart rate is!

KBl training is perfect for the advantages popular with HIIT high intensity interval training as opposed to long-slow cardio.

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It is the most effective overall fitness regimen available. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery. Repetitive KB ballistic drills challenge more muscles — practically the entire body — for a total-body cardiovascular adaptation. The ballistic, but non impact nature of KB work is the key. Instead, KB exercises actually strengthen your joints. What could be easier? One kettlebell, two times a week, several drills. You have enough to think about with work, children and running a household; let your workout be uncomplicated.

You exercise when you want, when you have time. You workout, shower and change in the privacy of your own home. Plus, your entire home gym can be put away in a closet. Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy.

Kettlebell training offers the most functional training possible, because the parts of the body must work as a unit. Stretching practitioners often develop high levels of muscular flexibility, but without developing joint stability or muscular strength. That is a prescription for injury! KB training provides all three: They say if you get bored with KBs, you have no imagination.

You can endlessly combine the basic drills to have a different workout each time. Kettlebells require you to engage the core in almost every lift. All you need is one kettlebell. As the weight gets too light you could get a heavier bell, but even better, you can change the way you work with the one you have.

Just holding the KB differently makes it harder! Every lift with the kettlebell engages the entire body. The kettlebell movement is never a single joint movement. Every swing, lift, or press engages many joints and muscle groups forcing the body to always work as a unified whole. KB exercises train your body to work as a unit.

This is also why athletes look different than bodybuilders. At each moment the lifter must be focused on the movement.

Kettlebell Advantage - Home

The result is improved coordination and mental focus. You can train in your bedroom. Or take it to the park. In your backyard or while traveling. When you are done stick the kettlebell under your bed or in your closet. Everyone from top athletes to soccer moms is joining the kettlebell revolution for one reason: The results keep you going. Just four basic exercises the swing, clean, press and snatch and their variations in endless combinations can be used two or three times per week to keep you lean, strong and functional for the rest of your life.

Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost. Exceptional core strengthening effects and easily modified drills tone and strengthen as mobility is restored. KB training is so simple and flexible that it merges well with physical therapy routines.

Many others have too. The glutes and all the hip muscles are strongly emphasized my KB training. Not only do they get much stronger, they wake up and start participating in your movement.