{"id":7877,"date":"2019-08-01T10:56:39","date_gmt":"2019-08-01T17:56:39","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7877"},"modified":"2019-08-01T10:56:40","modified_gmt":"2019-08-01T17:56:40","slug":"kettlebells-a-fantastic-tool-for-strength-and-conditioning","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/kettlebells-a-fantastic-tool-for-strength-and-conditioning\/","title":{"rendered":"Kettlebells:  A Fantastic Tool For Strength and Conditioning"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Kettlebells have reemerged over the last decade right along with the functional training craze that has been changing how people workout. Kettlebells offer a different stimulus than other free weights, such as the typical dumbbells and barbells, most exercise enthusiasts are accustomed to. Kettlebells can be used in much the same way as a dumbbell for numerous movements and are a preferred weight for many exercises including the following:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"Kettlebell with number 1.\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_1_072419.png?width=94&amp;name=474608_VillageKettlebellImages_1_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"kettlebell-deadlifts\" class=\"wp-block-heading\">&nbsp;Kettlebell Deadlifts<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;When it comes to using a kettlebell, deadlifts are a great starting point. It\u2019s important to focus on proper posture when picking up a kettlebell or any weight from the floor. A&nbsp;<a href=\"https:\/\/www.kettlebellmovement.com\/kettlebell-deadlift\/\" rel=\"noreferrer noopener\" target=\"_blank\">kettlebell deadlift&nbsp;<\/a>is a fantastic exercise that utilizes a variety of musculature and puts a primary focus on the posterior chain of the body. Exercisers should have a good grasp on the technique and posture of a kettlebell deadlift before moving on to the next exercise, the kettlebell swing.<\/p>\n\n\n\n<h4 id=\"\" class=\"wp-block-heading\"><\/h4>\n\n\n\n<h4 id=\"kettlebell-swings\" class=\"wp-block-heading\">Kettlebell Swings<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;The&nbsp;<a href=\"https:\/\/www.kettlebellkings.com\/kettlebell-swing\/\" rel=\"noreferrer noopener\" target=\"_blank\">kettlebell swing&nbsp;<\/a>is a great exercise to introduce exercisers to the concept of power. Kettlebell swings are a great example of a movement designed for power. This movement gives the exerciser many of the great benefits of increased power while also having some cardio respiratory conditioning benefits as well.&nbsp;<\/p>\n\n\n\n<h4 id=\"-2\" class=\"wp-block-heading\"><\/h4>\n\n\n\n<h4 id=\"kettlebell-squats\" class=\"wp-block-heading\">Kettlebell Squats<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;Squats have often been called the master of all exercises, and&nbsp;<a href=\"https:\/\/barbend.com\/kettlebell-goblet-squat\/\" rel=\"noreferrer noopener\" target=\"_blank\">goblet kettlebell squats&nbsp;<\/a>are a great variation. A goblet squat changes the stimulus of a squat ever so slightly by adding an external load in front of the body, placing a different demand on the exerciser\u2019s core and balance. The individual can use these for strength work or stamina and endurance depending on the load (weight utilized).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"Kettlebell with number 4.\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_4_072419.png?width=94&amp;name=474608_VillageKettlebellImages_4_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"kettlebell-farmers-carry\" class=\"wp-block-heading\">Kettlebell Farmer\u2019s Carry&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;The&nbsp;<a href=\"https:\/\/www.nfpt.com\/blog\/farmers-walk-kettlebell-dumbbell\" rel=\"noreferrer noopener\" target=\"_blank\">farmer\u2019s walk&nbsp;<\/a>is another great exercise that can utilize kettlebells for improved grip strength, posture, core control, stamina, and upper and lower body strength. When performed correctly, farmer&#8217;s carries can contribute greatly to an exerciser\u2019s capacity to easily perform activities of daily living with better posture and more stamina.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"474608_VillageKettlebellImages_5_072419\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_5_072419.png?width=94&amp;name=474608_VillageKettlebellImages_5_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"waiter-walk\" class=\"wp-block-heading\">Waiter Walk<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Along with farmer\u2019s carries, waiter\u2019s walks are another great tool for developing muscular coordination, strength, and stamina. Both farmer\u2019s carries and waiter\u2019s walks provide shoulder strength and shoulder girdle stability work. These can be great for postural awareness and stabilization training of the shoulder complex including the rotator cuff, other muscles around the shoulder blades, and the shoulder (deltoids) muscles themselves.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"474608_VillageKettlebellImages_6_072419\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_6_072419.png?width=94&amp;name=474608_VillageKettlebellImages_6_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"kettlebells-turkish-get-up\" class=\"wp-block-heading\">Kettlebells Turkish Get-Up<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A challenging and rewarding exercise with numerous benefits for strength, balance, stability, motor control, and mobility is the&nbsp;<a href=\"https:\/\/www.self.com\/story\/how-to-do-a-turkish-get-up\" rel=\"noreferrer noopener\" target=\"_blank\">Turkish get-up<\/a>. This multifunctional exercise ties various fitness goals into one movement that\u2019s really hard to top. Starting from laying on the ground to finishing in a full standing and overhead position, the Turkish get-up is a fantastic exercise for people of all fitness levels. This exercise can provide training to those that struggle to get off the floor. It gives stimulus to the core, which retrains motor patterns that may have been dormant for decades. Exercisers with less than optimal hip and shoulder mobility will find this exercise challenging but a great benchmark to measure progress throughout their fitness journey.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"474608_VillageKettlebellImages_7_072419\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_7_072419.png?width=94&amp;name=474608_VillageKettlebellImages_7_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"snatch\" class=\"wp-block-heading\">Snatch<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Another kettlebell exercise that helps develop power is the kettlebell snatch. This is a great all-around exercise for strength, stamina, power, and core control. It is more of an advanced movement, but it can benefit many with its use. The unilateral variety, which is most common, really stresses core stability while taxing so much of the body at one time. This makes it an ideal conditioning tool for stamina and muscular endurance.<\/p>\n\n\n\n<h4 id=\"-3\" class=\"wp-block-heading\"><\/h4>\n\n\n\n<h4 id=\"kettlebell-cleans\" class=\"wp-block-heading\">Kettlebell Cleans<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The&nbsp;<a href=\"https:\/\/kettlebellsworkouts.com\/teaching-points-for-the-kettlebell-clean\/\" rel=\"noreferrer noopener\" target=\"_blank\">kettlebell clean&nbsp;<\/a>is another exercise that helps develop power similar to the kettlebell snatch. Both the snatch and clean come from those in the weightlifting world (think Olympic weightlifters) who demonstrate some of the best examples of human power generation on the planet. For the average exerciser, the kettlebell clean presents an opportunity to learn how to lift weights more efficiently with the use of larger muscle groups and power. The translation of the strength, power, and technique gained from performing kettlebell cleans makes a wide variety of daily activities easier when an individual is faced with heavy lifting and\/or sometimes oddly weighted objects.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"474608_VillageKettlebellImages_9_072419\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/474608_VillageKettlebellImages_9_072419.png?width=94&amp;name=474608_VillageKettlebellImages_9_072419.png\" ><\/figure>\n\n\n\n<h4 id=\"deadlift-high-pulls\" class=\"wp-block-heading\">Deadlift High Pulls<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Deadlift high pulls are another great exercise example of a movement that translates to coordination and strength outside the club to make daily activities easier. This compound movement initiates with a deadlift and the requisite leg and core strength. The exercise demands the exerciser to transfer this lower body strength through the core and into the upper body, providing great muscular coordination. This is a great exercise for posterior chain involvement as well as it also provides conditioning.&nbsp;<\/p>\n\n\n\n<h4 id=\"-4\" class=\"wp-block-heading\"><\/h4>\n\n\n\n<h4 id=\"kettlebell-press-bottom-up\" class=\"wp-block-heading\">Kettlebell Press (Bottom Up)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0Last but not least is the\u00a0<a href=\"https:\/\/breakingmuscle.com\/fitness\/bottoms-up-kettlebell-presses-for-solid-shoulders\">b<\/a><a rel=\"noreferrer noopener\" href=\"https:\/\/breakingmuscle.com\/fitness\/bottoms-up-kettlebell-presses-for-solid-shoulders\" target=\"_blank\">ottom up kettlebell press<\/a>. This\u00a0exercise\u00a0can be performed in a number of positions from lying supine, seated, or standing. The grip strength and shoulder stabilization required\u00a0can be surprising if someone has already established strength in these positions while pressing dumbbells and barbells,\u00a0as\u00a0the use of a kettlebell bottom up press can be an eye opener.\u00a0\u00a0The bottom up position will stress the importance of a healthy and stable shoulder\u00a0and train control and stability in pressing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kettlebells have a wide variety of benefits and uses that can keep your fitness routines interesting and challenging.&nbsp;If you\u2019re new to using kettlebells,&nbsp;we have a variety of different&nbsp;<a href=\"https:\/\/villageclubs.com\/fitness\/personal-training\/\" rel=\"noreferrer noopener\" target=\"_blank\">personal trainers at each of our Village Clubs&nbsp;<\/a>that are well versed in&nbsp;the&nbsp;use&nbsp;of kettlebells&nbsp;and&nbsp;they&nbsp;would&nbsp;all&nbsp;be happy to work them into your fitness&nbsp;routine.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ready to try these workouts? Join us for our Kettlebells and Cocktails event!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.eventbrite.com\/o\/village-health-club-and-spas-25269705329\" target=\"_blank\" rel=\"noreferrer noopener\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"Kettlebells &amp; Cocktails\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/blog.villageclubs.com\/hs-fs\/hubfs\/0819%20Kettlebells%20&amp;%20Cocktails_900x250.jpg?width=494&amp;name=0819%20Kettlebells%20&amp;%20Cocktails_900x250.jpg\" ><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"Kettlebells have reemerged over the last decade right along with the functional training craze that has been changing&hellip;\n","protected":false},"author":19,"featured_media":7879,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[62],"tags":[],"class_list":["post-7877","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kettlebells: A Fantastic Tool For Strength and Conditioning<\/title>\n<meta name=\"description\" content=\"Kettlebells have reemerged over the last decade right along with the functional training craze that has been changing how people workout. 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