Discover Russia’s 1700s SECRET to Transforming Your Physique

If you were trying to find the quickest way to a great physique for only minutes of training at a time, you’ll be amazed to discover just how quickly kettlebell workouts are able to completely transform your physique and level of fitness in no time at all. This article will aim to show you how fun and simple kettlebell swing workouts can be for you when you put your mind to it.

I only discovered the kettlebell a few years ago, but they’ve been around for longer than you can imagine. Kettlebells were developed in Russia in the 1700s, primarily for weighing crops. It is said that these farmers became stronger and found them useful for showing off their strength during festivals. The Soviet army went on to use kettlebells as part of their physical training and conditioning programs in the 20th century. They’d also been used for competition and sports throughout Russia and Europe since the 1940s.

A cast-iron or cast steel weight resembling a cannonball with a handle, the kettlebell is used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. So it is easy to see how kettlebell workout swings will incorporate a multitude of muscle groups to help chisel your body to that perfectly defined Hollywood look. So let’s take a closer look at a couple of my favorite kettlebell swings.

By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. I’ve set up my home gym in my garden—in the open, where I have my own custom built workout station where I use my own body weight for resistance. In the same location, I have a designated spot on the ground where I would do my kettlebell workouts. There is a 20 minute workout (or thereabouts) that I really enjoy doing. This routine is an excellent cardio and resistance training combination that will burn fat and build muscle really quickly.

Holding a kettlebell with both hands, perform a snatch and swing movement thrusting with your hips with arms fully extended, to bring the kettlebell just a little bit above your forehead. Do ten swings, and then put the kettlebell back on the ground and immediately drop to squat on the ground landing with both hands spread out in front of you in push-up position, and then kick both legs back to align your body in a plank push-up position and then immediately bring them back to the start position and jump. Repeat this ten times, and then go back to the kettlebell swings, dropping the number of swings to nine and subsequently nine reps on the ground as you did with the ten. Continue this pattern until you’re down to just one rep each. And that’s it! You’ll be so exhausted and you’ll feel the burn and reap the benefits over time. If you want to know why Gaining 20 pounds of muscle is NOT impressive if 15 pounds of that is on your butt, thighs, and waist Click Here!

To your kettlebell workout fitness,

Anthony J. Namata

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