Kettlebells are a Russian creation that look like a cannonball with a handle. They are made from cast iron. The handle of the Kettlebell allows it to be easily lifted from the ground and manouvered through technical exercises.

There are a range of exercises that utilize the Kettlebell and one of the most dynamic and effective exercises is the Kettlebell Swing. The Kettlebell Swing is a compound exercise that works the whole body with an emphasis on the quads, gluets, hamstrings and core.

Of course as with most exercises there is a progression from a beginner technique to a more technical technique which will challenge even the more experienced exerciser.

At New Level Personal Training we incorporate Kettlebells into our workout if relevant to the clients goals as it is a great way to add some variety into sessions. As most Kettlebell exercises are multi-joint and multi-muscle (compound) we can achieve effective efficient workouts in minimal time!

In todays society people have so many things occupying there lives; work, family, friends, hobbies etc… that we don’t always have the time we would like for concentrating on ourselves and our health goals.

Just simply scheduling your workouts at regular timeslots each week will help you get into a routine that hopefully will not be broken. As time is an issue for a lot of people, it is important that we do the exercises that give us maximum benefit in minimum time.

• Compound exercises are multi-joint movements that work multiple muscles or muscle groups at once.
• Isolation exercises are single joint movements that target only a single muscle.

Unless you are training for rehab or to specifically tone an individual muscle for bodybuilding or sculpting there is little need to complete isolation exercises.

Compound exercises on the other hand work multiple muscles and can also provide functional strength by replicating movements completed in ‘real’ life.

Some good examples of compound exercises are:

• Lunges
• Squats
• Chin-ups
• Push-ups
• and as you can see on the video above more complex (and fun) exercises such as the Cable Chop!

Some of the major benefits of completing compound exercises are:

• More calories burned during the exercise (bang for your buck).
• Improves coordination, reaction time and balance.
• Allows you to get a full body workout faster.
• Keeps your heart rate up and provides cardiovascular benefits.

If you would like to know more about effecient training techniques and learn which ones will benefit you most call us on 1300 NEWLEVEL or fill in our 3 FREE Session offer on this website.