Kettlebell
History
A kettlebell is a centuries-old Russian training tool that looks like a bowling ball with a handle. The kettlebell appears in a 1704 Russian Dictionary.  Originally, kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. In 1913, the Russian magazine Hercules reported "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics."  Russian athletes and common folk have been using kettlebells for centuries.  As we know today it is very different with the latest and greatest technologies and fads, but amazing how such an old training tool has made its way back into the mainstream.  If you turn on the TV. or open any fitness magazine you will see tips on kettlebell training.
Why?
Many people question why we need to bring back something so old when we have all the latest gadgets and machines of today.  Those that have followed my training advice for years know that I am a big believer in mixing it up.  Nobody can stand doing the same activities and exercises day after day and expect to gain anything from it.  Kettlebells offer something unique and majestic but at the same time blends with current trends of fitness.   Do I think it is necessary to run out and buy a whole set of kettlebells, no, not if you have dumbbells already, but more gyms are carrying them now and changing a familiar workout once a month can  help anyone achieve their goals.
Exercises
Kettlebell Pullthroughs: Position your feet in a slightly wider than shoulder width stance.  Grab one or two kettlebells and get them moving in a pendulum motion.  As the kettlebells move back between the legs, you have to bend the knees and absorb the momentum before reversing the movement with a powerful hip extension.

Kettlebell Push-ups: Perform a normal push-up while holding on top of the kettle bells.  Really squeeze the handles to make sure the kb’s stay in place.  Squeeze the glutes and remain rigid in a straight line position while you lower (eccentric) and drive (concentric) throughout the movement.

Kettlebell Clean & Press: Perform a one arm kettlebell swing to get the kettlebell into a racked position. Once in place, drive the kb overhead and lock it out.  Return the weight to the racked position and back down into the swing.  Repeat.

Lunge and Reach : Lunge forward while keeping an upright torso.  The reach should be done toward the side where the lead leg is forward.  Drive back to a standing position and repeat.

Russian Kettlebell Twists (core): Sit upright with your knees bent and legs together.  Grab the kettlebell and rotate it back and forth touching the ground on your left and right sides.

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.