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I show you how to get acquainted with a kettlebell with some simple – but challenging – exercises sure to kick your butt ...
way more than you expected!
Tags:Kettlebells for Beginners,how to use a kettlebell,kettelbell basics,Kettlebell Exercises,kettlebell workouts,MadeFitTV,kettlebell
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Jennifer DiDonato: Hi! Welcome to MadefitTv. I'm your host Jennifer DiDonato and this is episode number 65 I believe. MadefitTv is everyone source for health and fitness information and entertainment and its work fit bodies don't just happen, there may and you can make it. I know you can do it. Let them will help -- help myself. So, welcome to MadefitTv and check us out for watching us on YouTube, we're at MadeFittv.com you could find further of episodes on there.
So, I want to thank everyone who is watching us on Ustream chat live, we used chat every Saturday at noon and you guys got to see this podcast live and then I chat afterwards and answer your questions. So, for instance email me that day and maybe I'll just respond to you live. So, check it out. See what you're missing. So, Malate -- Malate she emailed me like an half an hour ago and now I was able to answer her question right there. So, see that surface that's custom surface.
Today I'm going teach you kettlebells, Kettlebells for beginners. Okay, I'm thinking that there is a good title for this one because all the movement that I'm going to show you today, we're just showing about three or four just to get a clean tech and there is always a way that you can improve or increase the intensity of these movements that I show on this podcast. So, let's get started, this is my new tool dumbbell, 15 pound kettlebell. Kettlebells are -- they require force, they require control, so if you're looking into getting a kettlebell, you can purchase it at any you know fitness product store. They run anywhere from $30 to 100 of dollars because they can range anywhere from five pounds all the way up to over a 100 pounds, and this thing is just pure, I mean make it for a job.
So, I've got a 15 pound one because I think that 15 pounds is a great weight to start with because you can start with the beginner movements like I'm going to show you in a moment or you can also increase the intensity of the movement; still using the ladder weight then you'll still find, you'll get a little bit workout.
So, let's start. You're going to stand with your legs wider, little bit slightly wider than shoulder with apart; you know we're going to start with the kettlebell on the ground. Alright, so you're going to pick up the kettlebell and you want to focus on keeping your head looking forward. This is going to be a front swing by the way whereas you probably want to know that as well.
So, this is a front swing where you need to pick it up, look forward, you're going to bring it through the legs and up straight. Now, I want you to really sit through the heels and punch your hips forward, punch them forward, and I want you to use well. Now I'm going to keep those arms straight and keep the abs tight, so you come on this side. You'll find that with momentum, you want to also control on the downward as well, deceleration and that's going to work your abs, you're going to feel it all around here. Now, if you see a little critter wondering around. This is my dog, she is just sniffing, I don't know what she is sniffing there and she is always down, but alright anyway. So that's movement number one.
Now, if you want to intensify this movement and if you feel like oh, Jen come on that's nothing. I guarantee you that it is something, if you have not done kettlebells that need your heart rate up and that's really going to feel the core, so believe me try it, but if you feel like you want more of a challenge, you can do a single arm front swing. What you can do, you can keep your arm behind you like that, in front swing with your legs. Boom. Straight up. I really feel this is more of my abs, when I'm doing the single arm, but you want to conquer both times first to see how it feels, if you're confident, you can do one. What I recommend for all of you out there as you can do on higher reps, you can do about as many that take you to get when did push it out, may be 20 to 30 and you can take it up. If you're doing heavier weights, you can do lower reputation, so it's all based on feeling it out first but you can do higher reps if you have the lighter weight give me about, you know and you're from 20 to 30 because what we're doing is increasing our stamina and endurance in your power with those specific movements.
Now if you're more, an advanced athlete you know we're -- you're really Buch and you want to kick it up the match, you can use those 100 pounds, 75 pound kettlebells. Obviously, you can only do maybe 10 reps depending on the power that you're putting into it and how can this will work? So, it can be intense, but if you're up to the challenge, don't fall. Alright, the benefit, like I said you're increasing the core control and you're just increasing the overall function of your body, you're doing movements that you can't get from just doing a bicep curl, you're incorporating your entire body; it gets you more tuned with your body because you're driving through the heels, it's gets you more tuned with your core because you're pushing through the hips. Push through the hips.
Alright, next move that we're going to be doing; I don't know why I do that so -- yeah, alright. What we're going to do is you're going do a squat to clean. I'm not talking from about out from the windows. Alright, so you're going to come down, and then you're going to bring it up right here and back down. So, you're snapping it down and a clean. What you want do you pull it up, you're almost doing like up right roll and you want to snap it, you want that control. See you can use a lighter kettlebell for this one where you work in the shoulders; you work in the core jus like that. You can even incorporate a swing into it more, swing down and bring it up, whichever you feel, we're comfortable and trying out, it first gets all about control in the core. Now, to incorporate it, you can even do another movement with that was compound movement. We've done it before with bicep with dumbbells doing a bicep curls are world class you can do a squat cleaned press. So, down climb it up over head press, down, climb, and press.
So, what you're doing is working more on those muscles and getting more hobble workouts, so help that make sense to you guys. I know that you know, I just want to say right now, I'm not a kettlebell expert. I have worked with kettlebells with my clients for few years, you know there a lot of different techniques out there that varied from person to person that are good to get people involved in, not everyone's fan of them, so like I said, I'm not a kettlebell expert, maybe I should have put this in like bold letters on this because I was feeling I'm going to get some comments, but it's just a way for me to introduce different training stalls to you guys. I just want you to mix it up and introduce it. There are so many books out there and pros that leg just down right into the kettlebells, I mean there's a lot of other movement that I can show, but obviously just wanted to easy one into it.
So, for all you kettlebell experts out there or kettlebell enthusiast, email me and let me know, how you like to use the kettlebells with your clients, so how you would like to do with for yourself and what kind of benefits that you get because I know that it does -- offer great benefits for either the beginner athlete or someone who is a lot more advanced. There are so many different types of things you can do with these things, as you can do with any other weight as well.
You know this always a level of easy to harder, so that's just mind little to sense on that. So, let me know what you guys think out there if you like and if you feel that it'll get you that plate or that funk and make exercise a lot more fun. You can email me at email@example.com and also comment on the comment section at the bottom on madefittv.com. Let's see only -- comment most around you know YouTube or something, give a shot out there. But we're also on iTunes, you can download us, upload us to your iPod, listen to us, watch us. Have it be an inspiration to you like how you're working out and you can also give us some of your views on iTunes as well. You can follow me, I'm on twitter@jennydidonato and I'm also on face book -- at JennyDiDonato on Facebook as well. I would like to answer people's questions on Facebook too.
So that's it for this episode on MadefitTv, like I said, if you want to join us live next time, join us on Saturdays, every Saturday at real. I'm here to answer your questions live, so until then good luck to you, have a great week, and hopefully, well I'll pound less come next week right. Alright, I'll see you next time.
So, I just want to bring the attention to some people who have done an awesome job with DiDonato where I'm a personal trainer and I own Brides Made Fit and may treat weight way and train right at the house to make you well easy on them during the planning process, but I've had so many great brides Rebecca, Diana, Kate, we've got Jenny that we're going to be posting hers as well. So, go to BridesMadeFit.com, click on the success stories and check out the latest of what these girls have done. They just love awesome, how are doing their abs, let's all got to say, it's what it's about; this is the best day of your life, so why not look great and these girls have really proved it.
So, I just want to bring the attention on that because they worked so hard and they may need to enjoy my wedding planning process as well because it's good be surrounded by really motivated girls who have just as such an inspiration, so check it out.