There are many kettlebell exercises you can perform. Just as with other free weights, the combinations and variations are endless. The movement patterns and loads they incorporate makes them better suited to converting maximal strength into explosive power and / or strength endurance. Kettlebells can be used in a wide range of exercises, and a good set of kettlebells can help you tone any part of your body. Whether you are trying to target one area of your body or are looking for a full-body makeover, using kettlebells can get you to your goal. The kettlebell may look very obsolete when compared to new advanced weight training facilities available today, but nevertheless a kettlebell workout is very intense and allows free movement. Kettlebells can be used like other weights, to gain muscle mass, strength and fat loss. An efficient workout with kettlebells can accomplish amazing results which even the most sophisticated gym equipment cannot match. Most kettlebell exercises work on many body parts at a time, thus providing a total work out for the whole body.
1. Hold one kettlebell between your legs and your body is in a bent over stance with your back flat.
2. Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettlebells by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above the kettlebells as long as possible. Keep the kettlebells close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettlebells. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.
Single Arm Kettlebell Row…
1. Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2. Take one hand and place on stationary object that is approximately waist height to support upper body.
3. Hold kettlebell in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4. Keeping the elbows close to the body, pull the kettlebell up and squeeze shoulder blades together when raised.
5. Return to start position. Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury
1. Place one arm overhead full extended with a kettlebell. Bend forward at the hips keeping back flat to grab the other kettlebell with the free hand.
2. While holding one kettlebell overhead continue to raise and lower the other kettlebell.
3. Continue for the desired repetitions and repeat with the other arm.
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