1. FOUNDATIONS OF Fitness-DANIEL CONDO
KETTLEBELLS
FOUNDATIONS OF Fitness-DANIEL CONDO

2. kettlebells
Definition: a cast-iron or steel weight used to perform ballistic exercises that combine cardiovascular, strength, + flexibility training. History: Weights for scales. Originally used by Russian farmers for weighing crops

3. Strengths : Versatility-
Can combine Cardio, Strength, Flexibility, and Balance workout in one
Or can focus on one aspect individually
Can incorporate/modify almost any exercise
Convenience-
Full workouts that can be achieved at home
Time-effective
Not switching equipment
Can flow directly into next exercise
Shorter rest periods
Quicker, but equally effective workouts
Perfect for a busy lifestyle

4. Strengths : Effective- Great combination of Cardio + Strength training
Static Exercises
Full body Workout
Constantly keeping control
Activates Core
Great for Metabolic Conditioning or H.I.I.T.
Very high work rate
Fat loss
Ballistic Training
Fun yet Challenging

5. Weaknesses : Expensive- Form is often Vital- Some complex exercises
Not great for a beginners
Limited- (at home)
Limited to usually one weight

6. Expense/Availability
Costs-
Expensive
Price goes up with Weight
As cheap as $10, but generally at least $20 on just One lightweight Kettlebell
You’re limited to the Weight you purchase
Value and Durability
Don’t “go bad” or break
Look for used set
Yard Sales, Thrift shops, EBay
Availability-
Complete Sets at Most Gyms
Available at Wal-Mart, Dick’s, Sears, etc.
Also On-Line on Amazon

7. Safety : Are they Safe?- Overall… Yes But Keep in Mind:
They are made of heavy metal
Be careful “Swinging”
Avoid Wrist and blunt-force injuries
Wear proper footwear
Some Exercises are complicated and not for Beginners