What is the goal of exercise? To help us get into shape and live longer, right? Using weights to enhance your workout also builds muscle and burns fat. One piece of equipment that helps you is the kettlebell.
What Are Kettlebells Anyway?
A kettlebell is a traditional Russian training tool that has been used since the turn of the century to develop full body conditioning and fitness.
It looks like a cannon ball with a handle. The shape allows for unique positioning of the weight directly above your center of mass and allows you to keep your hands and wrists in neutral alignment. This helps you endure exercise a bit longer and produce a much higher volume of exercise.
Sometimes, exercise or strength training are avoided because of the worry of using lots of equipment in workouts. If you absolutely insist on any type of equipment, get a kettlebell. You can get one that’s 5 pounds, or get one one that’s 25 pounds or more.
When used properly, the kettlebell can provide a total body workout in a short amount of time. More and more people have come to use them as such, and there are a variety of movements that can be done. As a matter of fact, the same moves that can be done with weights can be done with the kettlebell.
Kettlebells can also be stored out of the way without taking up much space. You can keep them in your home office, your bedroom or anywhere you decide to workout. Feel free to make these exercises an entire workout or add them onto your regular workout routine.
As always please consult your physician before beginning any exercise and/or nutrition program. Also consult your physician with any questions on any medical condition.
5 Kettlebell Exercises That Will Make Your Workout Awesome
Step 1: Stand straight & tall, feet flat, legs closer than hip width apart. Your kettlebell should be gripped by both hands.
Step 2: Keeping your abs tight and your back straight, bend at the waist while bringing the kettlebell towards the ground. Stop right before the kettlebell reaches the ground.
Step 3: Squeeze your glutes, keep your abs tight, and slowly return to a standing position. Repeat for the total amount of desired repetitions.
Modification: Knees can be slightly bent if needed.
Advanced: Perform exercise while balancing on one leg.
Kettlebell Figure 8
Step 1: Stand with legs and back straight, and legs shoulder width apart with a kettlebell in your right hand.
Step 2: As you squat pass the kettlebell, that is in your right hand, under your left thigh to your left hand. Stand back up and the kettlebell should now be in your left hand.
Step 3: Squat again this time passing the kettlebell back to your right hand under your right thigh. Repeat for the total amount of desired repetitions.
Advanced: Lift heels off the ground.
Step 1: Begin in a squat position with the kettlebell positioned on the floor at your heels. Make sure you have a firm grip on the handle so you don’t let it go or hurt yourself.
Step 2: As you come up from your squat position, swing the kettlebell out and up towards the ceiling, keeping your back straight.
Step 3: As you come back down to the squat position slowly lower the kettlebell back down. But, instead of resting the kettlebell back on the floor, let it smoothly go past your legs going behind you to gather enough momentum to swing back out and up. Swing back up towards the ceiling and repeat for the total amount of desired repetitions.
Step 1: Start by standing straight, legs & feet together. Step back with your right foot and point your right foot out at a 45 degree angle. Keep your left foot pointing straight and bend your left knee. Grip the kettlebell with your right hand, while placing your left elbow on your left thigh for support.
Step 2: As you bend your elbow, bring the kettlebell up towards your waist.
Step 3: Lower the kettlebell back towards the floor, but not all the way down to the floor. Repeat for the total amount of desired repetitions then switch to the other side.
Step 1: Sit on a mat with knees bent. Heels of your feet should be on the floor with toes pointed upward. Keep your spine straight – do not arch the back.
Step 2: Take the kettlebell and grasp with both hands.
Step 3: Bring the kettlebell to one side – start up by the knees and slowly move the weight towards your hips, in a rowing motion – then do the same on the other side to alternate like rowing a boat. Repeat for the total amount of desired repetitions.
Modification: Do the exercise with your back against the wall or on the edge of a chair
Advanced: Keep feet off the floor.
What other exercise do you do with your kettlebell to make your workout awesome?