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Russian Kettle Bell Program
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Discover why the Russian Kettlebell remains the workout-tool of choice for special forces and fighters… this extreme hand-held gym delivers an unparalleled mix of all-purpose strength and conditioning, melts fat without the dishonor of aerobics, and forges a classic physique.
Kettle Bell Program
Adriana is a certified instructor in Russian Kettle Bell Challenge (RKC).
The kettlebell or girya (Russian: гиря) is a cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of Pavel Tsatsouline, a strength and flexibility coach, and also by Kettlebell Sport world champion and world record holder Valery Fedorenko. Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.
Kettlebell lifting has been nationally recognized and played throughout the world for decades, and its competitive exercises are the ‘Two Kettlebell Jerk’ and ‘One Kettlebell Snatch’; performed in that order for ten minutes each. The competitor with the highest overall score wins.
In recent years, kettlebells have become popular among athletes, especially mixed martial artists and those in the entertainment community.
The kettlebell has a reputation amongst its followers as being able to condition the whole body with a relatively simple plan.
Some Basic Exercises with KettleBells:
Kettlebell swing
The Swing is the “CORE” exercise of the kettlebell training. The kettllebell swing will help you develop powerful and flexible hips that any athlete can use in any sport or athletic activity.
This conditioning movement is performed either one-handed or two-handed. The kettlebell swings at arm’s length from between the legs to approximately head-level, with the legs, hips, and lower back providing the motive force. The arms should simply swing with the kettlebell and put little direct effort into the technique other than to loosely but securely hold on to the kettlebell, which in itself can help to increase grip and forearm strength. Kettlebell snatch
The Snatch
Similar to a traditional snatch, the weight moves from a lower position to over the head with the arm extended. The Snatch will help you develop strong and stable shoulders as well as defined biceps and triceps without having to do a single bicep curl seated on a static machine at the gym.
Kettlebell jerk
A competition lift, like the kettlebell snatch, this lift culminates with the weight overhead at arms’ length. Kettlebell Power Clean Squat Thrust
A complicated lift that requires first a lifting the kettlebell to about chest height, then squatting, and then finally thrusting the kettlebell to above the head (in a similar movement to a dumbbell overhead squat).
Visit the page below to learn more about this powerful technique.


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