Kettlebells have been around for quite some time and have been used for training by strongmen, bodybuilders and fitness trainees with great success. In fact , there are major competitions where athletes compete in various kettlebell lifts to determine who is strongest and has the most endurance using lifts such as jerks,one-hand and two-hand snatch and swings.
Even if one isn't intent on competing in kettlebell competitions, there are many reasons to use them in your workouts. They offer a unique way to train for strength,muscle size and endurance/cardio.
For instance, if training for cardio I recommend rep ranges in 30-50. strength and size gains are realized in the 10-15 range, while pure strength is best built by using 5-6 reps.
It's best to utilize rep ranges for all three in either the same session or vary your routines, doing low reps one session and higher reps another.
Here is a good routine for the development of general aerobic conditioning and muscle growth:
- kettlebell swing-1x15 (one kettlebell, two-handed)
- goblet squat-1x12 (one kettlebell held with both hands at chest)
- kettlebell bent-over row-1x10 (alternate arms with two kettlebells)
- clean and press-1x12 (two kettlebells)
- kettlebell swing-1x25 (two kettlebells)