The key to an effective workout is to change things up to keep your muscles guessing. It’s difficult to give up a routine you are comfortable with. And it may be hard to recognize when your routine isn’t giving you the results that you’re used to. When you’ve noticed that your skills, strength, fitness and physique have hit a plateau, it’s time to revamp the workout. The important thing to remember is that small changes can lead to big results. So you don’t have to toss your whole training program out the window, just add a little something new.

Kettle ball training is a good alternative to traditional free weights, and can give you the same benefits of barbell or dumbbell training. Used extensively in Russian weight training programs, kettle balls are relatively new to United State athletes, but have gained popularity over recent years. With a kettle ball, it’s easy to incorporate a whole new routine or just a single exercise. Whatever you choose, kettle balls are good tools for every level of athlete, and will bring variety and results to your training program.
The following is a simple kettle ball routine that you can incorporate into your workouts.
Deadlift Squat, with a Kettle Ball

This exercise will work multiple muscle groups, and engage your glutes, abs, back, biceps, and triceps.

Choose an appropriate size kettle ball for your fitness level and place it slightly in front of you. Stand with your feet a little wider than shoulders width apart. Squat down, keeping your back flat, and grab the kettle ball handle with two hands. Keep your arms extended, back flat, and straighten your legs. Push your hips forward, and bring the kettle ball up with you. Make sure to keep the kettle ball close to your body. Repeat for reps.