Kettlebell training is the latest trend in town. This workout tool resembles a cannonball with a handle on it. Kettlebells are available in a variety of sizes and are best suited for folks who would rather not use barbells or dumbbells.
Kettlebell training offers a unique combination of cardio and strength exercises using a kettlebell. As mentioned above, a kettlebell is an unconventional workout tool that resembles a cannonball with a handle attached to it.
It can be used for building strength, improving balance, agility and endurance whilst promoting weight loss. To help you get started, here are a couple of kettlebell exercises you should include in your everyday workout routine. Some popular exercises include:
The kettlebell clean is a power packed exercise that swings the bell to the rack position. This allows you to build strength and improve coordination. The kettlebell clean is a safe and efficient way to bring the kettlebell to a rack position and is beneficial for your overhead exercises.
Adopt a deadlift position with the kettlebell resting a few feet away from you. Now, hike the bell between your legs, like you would with the center of a football. Then drive your hips forward, swinging the kettlebell back to rack position. Now repeat.
You may have trouble if the kettlebell slams on your arm instead of rolling there. This happens when you use your arm to pull the kettlebell, causing it to fly away from you. To prevent this, swing the kettlebell up, keeping your elbow jammed to your ribcage.
Spin your hand while resting the kettlebell there. Another simple tip is to begin the exercise in the rack position. Once you have memorized the feeling, swing the kettlebell between your legs and go back to the rack position.
Kettlebell snatching is an advanced skill that requires plenty of practice. Almost everybody that has been introduced to a kettlebell wants to hit to the gym and rush to kettlebell snatching. The kettlebell snatch is an excellent power exercise that requires you to the swing the kettlebell in an overhead position. The snatch utilizes more power and uses more strength compared to a swing or a clean.
Start by adopting a deadlift position, resting the bell a few feet away from you. Now, hike the kettlebell back like you would with the center of a football, explosively driving your hips forward. Now, swing the kettlebell at an overhead position similar to a push press. Imagine zipping up your coat as you pull the bell over your head. Now drop the kettlebell back between your feet and repeat.
A common problem associated with kettlebell snack is when the kettlebell slams the top of your forearm. Whip your hand around the bell for better results.
A strong core is likely to give you a competitive edge, especially if you are athlete or simply obsessed about fitness. The kettlebell side plank sculpts power that not only reaches your abs but tones your legs, back and shoulders.
Start by lying down on your left side with your left elbow bent under your shoulders. Your legs should be extended in line with your hips. Use your right hand to hold the kettlebell while resting it on the back of your forearm. Your right hand must be extended overhead and must be in line with your shoulder. Brace your abs and press down through your left arm to lift your hips off the floor.
Try lengthening up your right arm while pressing down your left arm, keeping your shoulders away from the ears. While keeping your right arm stable, lower your hips and resume back to the starting position. Try 3 sets of 8 or 12 reps per side.
The kettlebell swing is an awesome exercise that tones and builds muscles in your core and hips. To perform a kettlebell swing, try to master the two-handed swing if you are a beginner. Once you are thorough with this method, you can try other variations as well. To protect your core, keep it tight and do not attempt to perform this exercise if you suffer from sciatica or back problems.
Here are a couple of tips that will help you master the perfect kettlebell swing:
One of the most troublesome parts of performing a kettlebell swing is learning how to keep your feet firm. Since the kettlebell is likely to pull you as it swings forward. To reap maximum benefits, you must retain your body weight in the ball of your feet and your heels.
Additionally, resist the tendency to roll your toes forward as the kettlebell swings out. If you are unable to hold the weight, try switching to a lighter kettlebell that won’t be difficult to handle. If you are a beginner, opt for a lighter weight until you learn how to continuously swing the kettlebell while keeping your feet firm.
Performing wall touches will teach you hold to get your stance right when you are performing a kettlebell swing. Wall touches will teach you how to appropriately shift your weight, allowing you to maintain a correct posture.
Here’s how you can perform a wall touch:
Practicing deadlifts is an effective way to become familiar with the equipment. Use lightweight kettlebells for practice and focus on building form and perfecting your technique. You can later build your way up with heavier weights if you plan on doing kettle swings.
Follow these simple rules to perform a deadlift:
If you have already mastered the art of one-handed swing, it is time you opt for something even more challenging. Try adding some movements to make your workouts more effective or consider side-stepping or walking forward when you are performing the swing. Follow these simple steps to make your workouts more effective:
Include these simple exercises in your workout routine. If you are a newbie, it is probably a good idea to seek help from a professional or talk to a physical instructor. If you suffer from back pain, speak to a doctor before performing such exercises.