Kettlebell provides a fun and great addition to your workout routine. They are remarkable for building muscle mass, conditioning and improving your explosive movements. Specific exercises outlined here will force you to use your core muscles to stabilize yourself as you go through swinging motions with the kettlebell. It is highly recommended to start with a low weight kettlebell and work your way up. It might feel easy at first, but 30 seconds into it and you may deeply regret your choice. Be diligent about keeping the correct posture for each exercise and avoid banging your wrist.
1. Kettlebell Row
Kettlebell row exhausts your back and bicep muscles. Start off with your feet spread apart, your arm fully extended and hands gripping the kettlebells that are placed shoulder width apart. Pull one of the kettlebell towards your body while keeping your elbow close by your side. Try to keep you body still as you alternate this pulling motion on both sides of your body.
2. Kettlebell Shoulder Press
Doing shoulder press with kettlebells is an awesome exercise for creating strong shoulders and triceps, as well as working the stabilizer muscles in your upper body. Begin by bringing both kettlebells up and rest it on your shoulders, which is the exercise starting point. Proceed to do shoulder presses as shown in the image.
3. Kettlebell Swing
The kettlebell swing is a fundamental kettlebell workout that incorporates your legs, core and shoulder muscle groups. The starting position is a squat with both hands gripping the kettlebell handle. As you extend your legs and drive your hips forward into the standing position, you should swing the kettlebell simultaneously upward. The kettlebell should swing to shoulder height as you stand straight. To complete a repetition, bring your body back to the squat position and ease the return of the kettlebell back down to the starting position.
4. One-Arm Kettlebell Swing
This exercise utilizes the same swinging motion as the previous mentioned workout and tasks the same muscle groups. The only difference in this workout is the use of one arm to swing the kettlebell. Handling the kettlebell with one arm forces you to work on any imbalances that may exist between your left and right shoulder. Two different approaches exist for this workout. 1) Do a specific number of repetitions before switching the kettlebell to the opposite hand. 2) Pass the kettlebell between each hand at the point when the kettlebell has reached your shoulder height.
5. Kettlebell Squat
Bodyweight squat is great for conditioning your legs. Implementing a kettlebell into this exercise increases the difficulty and also engages the shoulders and biceps muscle group while putting more stress on your core muscles. Simply hold onto a kettlebell and keep it positioned as shown in the image, throughout your squatting motion.
6. Kettlebell Lunge
Lunge exercises are extremely beneficial in developing your leg muscles and building powerful pushes from each leg. This is also another full body workout as it requires you to stabilize your core and incorporate grip strength, shoulder and back muscles to control the kettlebell from swinging as you complete each lunge repetition.
7. Kettlebell Lunge Press
If the kettlebell lunge exercise did not provide enough of a challenge, try this more demanding workout. Begin this exercise with the kettlebell resting on your shoulder. Proceed to do a lunge movement while pushing the kettlebell towards the ceiling and have your arm be fully extended, as shown in the second image. Push off the lead leg to return to the starting position and complete your repetition.
8. Kettlebell Clean
The kettlebell clean is another advance exercise that integrates all the previous kettlebell skills. This exercise initiates by having you squat down pick the kettlebell off the ground and swing it to the position seen in the first image. Immediately after reaching this position, you must do a shoulder press.
9. Kettlebell Snatch
Kettlebell snatch has similar movements to the one-arm kettlebell swing. However, this exercise requires you to swing the kettlebell above your shoulder height and finish the movement in a standing position and with your arm fully extended above your head. It is recommended that you perfect the one-arm kettlebell swing before practicing this exercise.
10. Turkish Get-Up
Turkish get-up is a full body workout that incorporates an advanced set of moves with the kettlebell. The beginning sequence starts with you laying flat on your back and having one arm fully extended with the kettlebell in hand. Slowly get up from this position, as shown in the first image, and end up in final position exhibited in the second image. The challenge is to be able to keep the arm with the kettlebell extended and steady throughout this movement.
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