Kettlebells, or girya (гиря) in Russian, are heavy weights consisting of a cast iron ball with a single handle for gripping. Historically, they were used by the Russian military for strength training, and kettlebell lifting for sport emerged in the 1870s. The weight of kettlebells is suspended below the handle, which increases the pull away from the body. You have to work harder to control the weight (engaging more muscles), as opposed to a dumbbell that can be “balanced” during an exercise. You need strength, speed and coordination to swing a kettlebell. Kettlebell workout DVDs help women enhance strength and power.
The Kettlebell Goddess Workout
Andrea DuCane is a senior Russian Kettlebell (RKC) instructor in Minnesota. Senior RKCs have displayed superior teaching skills, leadership and physical abilities with the kettlebell. She leads this challenging, inspiring workout designed particularly for the fitness needs of women. This menu-based DVD is interactive and features authentic kettlebell workouts, as well as cooldowns and stretches, which enhance strength and energy. You can pick and choose from a variety of workouts (total length two hours 25 minutes), mix and match to customize your training program or perform all six segments for a complete, total body session. This DVD offers high-intensity workouts for the upper body, lower body and abdominals as well as cardiovascular aerobic-style routines. It is recommended by such websites as FitKettlebell.com and WeightlossHQ.
Gin Miller’s Kettlebell Calorie Burner
Recommended as one of the top 10 Kettlebell fitness DVDs by the Weight Loss HQ web site, Gin Miller (inventor of step aerobics) developed this workout DVD to show women that you can do more than just perform classic strength training exercises with kettlebells. This 49-minute DVD is best suited for intermediate-level exercisers and offers three levels focusing on strength, stability (balance) and core building.
The first section demonstrates the basics; it’s designed to get you comfortable with the bell as you practice fundamentals. The next two segments boost the intensity and variety through the incorporation of torso twists, rear lunges and kettlebell classics, such as “figure eight arms” and “wood chops.”
Amy Bento’s Kettlebell Dynamics
Rated a “staff favorite” by the fitness minds behind Collage Video, this 78-minute advanced-level DVD features interval training and includes three 20-minute aerobic/strength training segments. It is a super-tough, total-body program that uses two 20-pound kettlebells and offers a faster pace to elevate your heart rate and maximize calorie burn. She includes Russian-style classic moves such as the double arm military press and double kettlebell front squat to challenge nearly every muscle. Each 20-minute segment features combinations: one minute of aerobics and five minutes of intense, varied toning (e.g., overhead swings and bell pushups) moves repeated three times. The cardiovascular bursts include kettlebell jump squats and non-bell jumping jacks.
About this Author
Michele Turcotte is a registered, licensed dietitian, owner of A Perfect Plate, Inc., and a certified personal trainer with the National Academy of Sports Medicine. She has over 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing, Inc., since 2004.
