Kettlebell Ballistic Lifts

Even using traditional lift routines, kettlebells can be quite effective in building, sculpting and toning muscle groups. But an even bigger advantage you can gain is by employing kettlebell ballistic lifts, a form that uses the momentum of the weights themselves for more explosive routines and generate greater results.

I’ve learned a great deal about kettlebell ballistic lifts as well as all the effective routines you can employ for your exercises from the information found at Kettlebell Workouts. You’ll find the information easy to learn, highly informative and useful from your first day. I highly recommend that you go to this site.

Ballistic lifts describe a series of great routines that actually use the momentum of the kettlebells themselves as you swing them into one position after another. In this manner, you actually improve your strength and performance over the traditional system of slow, controlled movements. In fact, the kettlebells were designed specifically to be swung which helps generate even more toning and muscle development.

Please note that all fields followed by an asterisk must be filled in.

Age*

	Male
	Female

What are your Fitness Goals?*

What are your main challenges?*

How much time do you spent on working out per week?*

Before you begin swinging the weights around, there are a few things to keep in mind. Your muscles will have to be warmed up and loosened before working with the kettlebells to help minimize injury. Also, for beginners it’s advised to go through the motions without the weights for a few repetitions so you can get comfortable with the form. Finally, the powerful swings involved in kettlebell ballistic lifts means that you are probably going to drop the weights on occasion. So you will want to do this type of workout outside unless you don’t care about your walls or floors.

One Armed Swing: Have your feet about shoulder length apart with the weight being held between your legs just above the ankles with your hips flexed. Then pull the weight backwards to generate some momentum and then swing the weight forward keeping the arm straight while standing up. The hand holding the weight should reach eye level, then lower the weight and repeat.

One Armed Snatch: This is the same starting position and sequence of the One Armed Swing, but instead you raise the weight until it’s over your head while keeping the arm straight. In both maneuvers, you’ll want to do one set, 12 to 15 repetitions with each arm.

Double Push Press: This kettlebell ballistic lift is more of a total body routine. You start in a standing position, knees slightly bent with a weight in each hand being held at the shoulders with your elbows underneath. Then explode upwards with the arms until both weights are overhead at full extension. You will also be standing upright as well for maximum power to your press.

What's Next?

This should set you on your way to a fit and sexy body. If you really want to step it up and get your fitness, health and looks to the next level, i recommend you check out The SixPack Shortcuts Program, by Mike Chang. Which you may know from hundreds of workout videos.

Mike Chang is an ISSA certified personal traner and his program focuses on 20-30 minute workouts, all brought to you in the form of clear and motivating videos.

Learn more about SixPack ShortCuts

Best of luck

Romano Chandansingh

Return from Kettlebell Ballistic Lifts to Best Kettlebell Exercises

Return from Kettle bell Ballistic Lifts to Workout Routines