Kettlebell lifting is a great training tool, which is getting more and more popular every day. It is originally from Russia but it is known all over the world. Kettlebells are manufactured from cast iron and they look like a cannonball that has a curved handle at the top. By using them, you’re building muscle strength and endurance, cardiovascular strength and core flexibility and strength all at once, combining this with a massage can be very effective, visit for more information. This makes kettlebells the prime training tool for numerous specificities.

1. Take off your shoes and socks prior to starting any kettlebell exercises. Use flat soled shoes if you’re planning to wear anything at all.

2. Learn correct shoulder form. Lie faceup with your arms at your sides and your legs straight. First, extend your right arm up and ask a training partner to grab your hand. Ask him to lift you up as you keep your body straight and shoulders level. Take notice of the feeling in your shoulder. Ask your partner to lower you back down and then do the same with the other arm. This is actually the same feeling you need to experience while doing kettlebell lifting. It is known as “packing your shoulders.”

3. Figure out how to forcefully contract your thighs, abs and glutes. Do a plank position with your toes under your feet and your hands right beneath your shoulders. Ask your partner to lift your legs to make you parallel to the floor. Ask your partner to release your left leg but keep holding it parallel to the floor for approximately ten seconds. Ask your partner to grab your left leg and release the right leg. Observe the strong contraction you are feeling in the abs, thighs and glutes. This is exactly the same feeling you want to have when practicing kettlebell lifting.

4. Get ready to do a fundamental exercise in kettlebell lifting referred to as “deadlift.” Stand with your toes about two inches away from the wall. Place your feet at shoulder wide or a bit wider. Look forward and then squat down. Push out your butt keeping your back as straight as possible and move your weight to your heels. Stop as soon as your thighs will be parallel to the floor and stand up. If you’ve been able to do this without touching the wall, then step a bit closer. Keep doing this exercise until you are touching the wall with your toes but not with your knees as you squat down.

5. Doing a kettlebell deadlift. First straddle a kettlebell keeping your feet slightly farther than shoulder width apart. Then squat down just like you did next to the wall and take a hold of the kettlebell with both of your hands. Squat back up while forcefully contracting your abs, thighs and glutes like you did with the training partner. Also, maintain your shoulders packed and keep them down. Slowly and gradually lower the kettlebell to the ground and lift it back again. Inhale as you are lowering your kettlebell and inhale as you come up. Contract your muscles as if you’re about to be punched in the abdomen. That’s how hard you need to contract your muscles while performing kettlebell lifting.