Kettlebells for 50+

Have you noticed that your balance is a little off – maybe you aren’t as flexible as you once were? As we get older, if we don’t maintain an active lifestyle, or have any type of physical fitness routine in place, then we are at a higher risk of injury due to loss of balance, bone loss, and stiffness.

If you are looking for a routine get you muscles and joints moving again, kettlebells may be for you.

What is a kettlebell you ask? Kettlebells are cast iron weights shaped like a ball with a handle for easy gripping. They come in weights ranging from 5lbs – 100lbs. By using high powered moves, they offer a different kind of training that touch upon almost every aspect of fitness – endurance, strength, balance, flexibility and cardio.

The exercises performed with kettlebells mimic real life movements performed each day, such as throwing items into the back of a truck or playing ball with the kids. The exercises keep the body strong for daily tasks, which is a necessity as our bodies get older.

Dr. Karl Knopf has written a book specifically with the older adult in mind. I like this book because it is simple and thorough.

You start with the ‘Before You Begin’ chapter, where you get a thorough breakdown of what kettlebell training is and safety guidelines to prevent injury. You then move to the ‘Getting Started ‘ which explains how to assess your fitness level, how much weight to use and how to hold the kettlebell and how to perform the moves correctly. Then you choose the exercises that are right for you.

The book allows you to begin at any fitness level with the ability to make exercises harder or easier by manipulating stance or weight. It can be used by the novice or the seasoned athlete. The manual features 60 different exercises, each with a photo diagram and description. The book is simple and easy to follow, and I would recommend it to anyone of any age.

Check out an excerpt from the book: Kettlebells for 50+

 

Disclaimer ~ Living Smart Girl received products for review purpose. All opinions are 100% Living Smart Girl’s .

Kettlebells and the Ladies – 2 Exercises For Women to Gain Greek Goddess Fitness!

Ladies if you are tired of hitting workout plateaus or you just aren’t getting the results from your workouts that you hoped for then you need to take a minute to read and apply the following 2 kettlebell drills to your workout program. I am addressing this article to my more experienced female fitness enthusiast. The reason is that to be a kettlebell Greek Goddess you must be willing to be a little patient in learning new technique. Remember that kettlebell training is a combination of both strength and skill.

1. Clean and Walkout Push-Up Combo: For this drill you will only need the availability of a single kettlebell. Place the bell right between your feet. Squat down and properly perform a clean lift bringing the bell up to your chest. Immediately lower the bell back to the ground and stay crouched to walk out on your hands until your body is extended into an upright push-up position.

Once you are fully extended then simply execute a push-up and walk back on your hands to the beginning crouched position. Once here simply clean the bell with the same arm and start the process over again. Attempt to perform 10 of these on each side for starters.

2. Clean, Press, and Walk: Ladies this is a popular move among women’s fitness enthusiast. For this drill you will only need the availability of a single bell and a flat open space to walk. Mark off a distance in the walking space of about 25 yards. Clean the bell to your chest and press it above your head. Make sure your elbow is locked into place and that your shoulder is firmly sucked into the socket. Now walk the 25 yard distance with the kettlebell above your head. Once you reach the other side simply lower the kettlebell and clean and press it with the other arm.

Walk back with the opposite arm. This is a great drill for building core stability, strength, and speeding up your weight-loss progress! Train hard and enjoy ladies.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
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I’m Brandon Richey the Strength and Conditioning Pro!