Thankfully, Kettlebell Training offers a versatile solution for addressing all the issues involved in building a great physique. Here are five of the top benefits of Kettlebell Training.

Building Lean Muscle

Most people do not consider the importance of building lean muscle when it comes to getting in shape. However, the muscles do a little more than just make the body look good. Muscles also play a key role in your metabolism and energy level and they help the body to burn fat. The strength training dynamic of Kettlebell Training gives the opportunity to build lean muscle and to condition the cardiovascular system the same time.

Versatile Resistance Training

When it comes to versatility, Kettlebell Training beats out just about every other kind of training that there is. Not only are they more convenient than free weights or machines, which often require the time-consuming trip to the gym, the construction of the Kettlebell is done in such a way that it uses more muscle groups to keep the weight controlled.

This means that Kettlebell Training can effectively work every muscle group and every angle in order to encourage more well-rounded strength building and flexibility. Powerlifters, professional athletes, law enforcement officers, and professional fighters all use Kettlebell Training to get the resistance  which will help them build strength and agility that’s useful in real life situations.

Cardiovascular Training

No matter what kind of training you are doing, the need for thorough cardiovascular training is vital. Good cardiovascular training helps the cardiovascular system to effectively distribute blood and oxygen to the muscles and brain. This enables the body to use the strength that it has while increasing the brain’s ability to focus more and for longer periods of time.

The cardiovascular dynamic of Kettlebell Training can be done in conjunction with the strength training making for maximum use of exercise time.

Greater Self-Confidence

How much more self-confidence would you have if you could be stronger, more flexible, more agile and better fit than you had ever been in your life? The physical benefits of Kettlebell Training can provide a great increase in self-esteem for anyone who takes advantage of it. This increase self-confidence will give you the emotional energy that you need to continue your training and to continue to enjoy the physical benefits of Kettlebell Training. This increase in self-confidence is one of the most important benefits of Kettlebell Training.

Convenience

Possibly the most attractive thing about using Kettlebells is the convenience they offer. They are  few other workout methods which allow you to work every muscle of the body in conjunction with the cardiovascular system (without having to go to the gym!). You can complete a very thorough Kettlebell Training  session in the time it takes to commute to the gym!

Getting started with Kettlebell Training requires simply a few sets of Kettlebells and a training program specifically fit for your goals and body type.

Actually, Kettlebell Training routines can be easily fit into your schedule, and they can help you get great results if you follow these important guidelines:

Alternate Muscle Groups

Anyone who has done a lot of strength training or muscle building will tell you that the times of rest are just as important as the active times so that the body can have room to rebuild itself stronger than before. This is actually good news when it comes to your schedule, because it means that you don’t have to kill yourself in order to get great results.

While there are many different routines which can work for targeting muscle groups, there is usually one which is going to be best suited for your body type and goals. For instance, for fat burning purposes you may want to have five training sessions per week which are designed strictly for cardiovascular and fat burning routines.

On the other hand, if your goal is to build muscle you will want to train cardio no more than three times a week. This will ensure that your muscles have the chance to recover and to build up stronger during your times of rest.

Split Routine Options

Working out seven days a week is not a good idea for anyone. The body will need at least one day to rest completely. For heavy strength training, two days may even be sufficient. In order to work each of the muscle groups thoroughly, it is best to target them by day and train each one for strength and muscle growth one to three times a week.

For example: You can train the chest and shoulders on Monday and really give them a good workout.

Next, you spend Tuesday working the legs and the calves while the upper body is resting. On Wednesday, you take the day off or perhaps do some light cardio.

On Thursday, you work the back, the biceps and the forearms and Friday you can hit the chest or the legs again. Most of the time, this kind of approach is going to be the best for building strength and targeting specific muscle groups. For instance, Friday can be the day when you are working on a targeted group such as the chest.

More Involved Split Routines

If you are really feeling industrious then you can fit  more workouts in one week. For instance, you can work the Chest and shoulders on Monday and Thursday. Then you work the legs and abs on Tuesday and Friday. Finally, you set aside Wednesday and Saturday for the biceps and the back.

While this is more intense, it can bring fast results if you get an adequate amount of sleep and eat the right foods. It is also a good idea to adjust the weights which you are using from week to week, starting with the lower weights and building up. About every six or seven weeks, you can take a week or two off to really let your muscles grow.

While it may take some time and practice to get the right schedule for your Kettlebell Training, with some patience you can find one which is best suit for your body. Then you can really start seeing some great results.

For the Upper Body

One of the most crucial exercises for the upper body is the Kettlebell bench press. While the bench press is a common exercise for traditional strength and muscle training, the approach is a bit different when using Kettlebells. Instead of using a weight bench, the exercise is done while lying face-up on the floor.

While executing the Kettlebell bench press, it is important to make sure the alignment of the feet, angle of the torso and positioning of the spine and buttocks are all correct. There are also specific methods for recruiting the lat muscle into the bench press motion, which will assure you achieve maximum upper body training.

As in the traditional bench press with regular weights, it is important to give the negative range of motion as much attention as the positive motion. Doing so can help you get twice the results out of your chest and shoulder training.

Other powerful exercises for the upper body are the renegade row, the one legged military press, and the get-up sit up. While there are many other options for the upper body, these are some of the most powerful for covering the basic motions and speeding your initial results.

For the Lower Body

Without a doubt, one of the hardest areas to really target when it comes to strength training is the legs. Fortunately, Kettlebell Training uses your own body weight in conjunction with the concentrated weight of the Kettlebell. The pairing of your body’s weight and the Kettlebells weight makes a perfect combination for building the muscles of the upper and lower legs.

The most powerful and effective exercise for the lower body is the Kettlebell front squat. Unlike traditional squats, the Kettlebell front squat does not put any unnecessary strain on the lower spinal column, and is much less uncomfortable on the neck and shoulders.

Instead, the Kettlebells are held in front of the body in a position which engages both the muscles of the legs and of the lower back, providing maximum results. In executing the Kettlebell front squat exercise, it is important to develop a personal ‘squat stance’ in order to get the best range of motion and to avoid injury.

The personal squat stance mainly involves the positioning of the feet and the legs and is going to be different for everyone. While it can take some time to determine this stance, there are Kettlebell Training programs which are specifically designed to that purpose.

Another great exercise for the lower body is the one legged dead lift. This exercise is much safer than the traditional dead lift and is equally effective in engaging the muscles of the lower back and the legs. There are also great Kettlebell Training options for working the front and back muscles of the calf.

Other Options

Kettlebell Training is a powerful way to exercise the muscles of the upper and lower body. In addition to building muscle, training with Kettlebells helps you gain speed and agility, while simultaneously boosting your metabolism to burn off unwanted fat.

There are also Kettlebell Training programs which are designed for specific real world applications, as well as workouts for training various body types. To get started, it is best to find an approach and a weight range which is best suited to meet your body type and personal training goals.

First, you’ll see that I gave this product a very enthusiastic five star rating.

I do admit that I am a bit partial as being a fan of Pavel’s work as I own several of his products and have personally experienced the explosive strength and fitness results.

“More Russian Kettlebell Challenges” is a packed course covering 25 no-nonsense drills which can catapult your kettlebell training to a whole new level.

You name a muscle in the body and this course nails it: legs, calves, abs, upper and lower back, chest, shoulders, biceps and triceps. Even those dreaded forearm exercises we all usually find an excuse to skip!

Pavel Tsatsouline does it again in this extensive breakdown of kettlebell exercises to work every muscle group. As usual, his attention to detail leaves nothing to chance when it come to safety and maximum effectiveness for burning fat and building solid muscle mass, strength and agility.

Here is a glimpse of what you will get when you purchase “More Russian Kettlebell Challenges.”

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1. Traditional Bench Press
2. The DARC Swing
3. The Armwrestlers’s Wrist Curl (I actually use this one!)
4. The Farmer’s Walk
5. The Floor Wrist Drill
6. The Reverse Floor Wrist Drill
7. The Front Squat
8. The Get-Up Sit Up
9. The Turkish Get-Up (Squat Style)
10. The Para Press
11. The Knee Supported Row
12. The Renegade Row (One of my Favorites)
13. The Floor Post Up and Press
14. The One Legged Deadlift
15. The One Legged Military Press
16. The Olympic Style Snatch
17. The Anchored Snatch and Alternate Snatch
18. The Seated Good Morning Stretch
19. The Two Kettlebells Clean
20. The Two Kettlebells Clean and Press
21. The See Saw Press
22. The One Arm Dealift With Two Kettlebells
23. The Low Windmill
24. The Floor Seated Press
25. The Split Press

As you can see, this pretty much runs the gamut when it comes to working muscle groups.

More Russian Kettlebell Challenges is likely to be the last workout you will ever need for building pure lean muscle and burning fat!

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Who is More Russian Kettlebell Challenges For?

This program is designed specifically for people who demand intense physical training – such as fighters, marital artists, fire fighters, extreme athletes and anyone who has the courage to push their body to the limits.

This is a “no-bull” workout for extreme power and strength.

Which means this stuff will give you the strength, the speed and the agility that you need to get the job done!

Considering the style and approach of this material, it is practically perfect for wrestler, no holds barred fighters, and martial artists…even football players or rugby players.

Also, if you are a firefighter, a soldier or are in some kind of law enforcement position this is a great way to build the strength, the stamina and the speed that could very well save your life in the field.

For the average person who wants to build a lean and rock hard physique this DVD is the workout to end all workouts.

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The site states that kettlebells are:

“stealing the fat off your bones, jump starting muscle growth and turning even average fighters into coiled powerhouses of lethal strength so fast you’d swear it happened while you slept.”

While I must say that this type of workout does anything but put you to sleep, the approach certainly is conducive to fast results

What About the Kettlebell Trainer?

In case you are not already acquainted with Pavel Tsatsouline, he is an instructor for the elite units of the US military. He got his start in working as a Special Forces instructor for the Soviet Union.

In other words, this is not your run of the mill personal trainer who spent six weeks getting his certification. This is a guy who teaches people how to train the most efficient and injury proof way and to insure their survival on the battle field. He’s pretty much as qualified as they come.

The Investment for More Russian Kettlebell Challenges For…

The investment is a little more than the beginning kettlebell training DVDs. But we are still only talking about $47 – a very reasonable price (especially when you consider the results!)

If you’re looking for serious results, this is a no brainer!

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