Kettlebells are among the most versatile and effective pieces of gym equipment out there. It’s shaped like a cannonball and features thick handles. Its origin is dated back to the early 1700s in Russia, but it’s only become popular as gym equipment in the rest of the world in recent years. This weight can be used like a dumbbell, a barbell and much more. This versatile equipment is great or strengthening muscles, gaining lean muscle, burning fat, boosting strength, and so on. Also, the thick handles can help you improve your grip strength as well. There are a wide variety of movements you can try out, all of which will help you improve your body balance too.
There are as many ways you can manipulate kettlebells as there are health benefits to using them. You can even develop a whole workout routine with just kettlebells. Combining different exercises and workout techniques that involve this bell can be enough to work your entire body. Just make sure that you stick to your plan and work hard. You don’t have to go to gym regularly and you don’t need to spend thousands to purchase a variety of home gym equipment – a pair of kettlebell can give you a great workout and help you build the body you’ve always wanted.
There is no single best way to pick the best kettlebell workout, which is why we have undergone extensive research in order to list some of the most effective kettlebell workouts you can practice.
Contents
Russian Swing
This is a beginner level workout that is great for your back, glutes, legs, hips and shoulders. It’s relatively simple to practice, too. To begin with, keep your feet hip-width apart and hold the bell by the handle with both hands. Slightly bend your knees and hinge your hips back as you lower your body with the bell now through your thighs. Swing the kettlebell in front by thrusting your hip forward. Remember that the momentum should come from your hip and you should also keep your glutes and core engaged. Lower the weight back down between the legs and repeat the swing. Try to do 10 to 15 reps in a set.
A variation for this is the one arm swing. You do the swing in the exact same manner as the double-hand swing, but by using a single hand. It’s good to switch hands when the kettlebell is through your legs.
Kettlebell Row
This is a great workout for back muscles, shoulders and arms. The effects will be maximized if you use two kettlebells. With your feet slightly apart, place the bells in front of them. Now, bend your knees slightly and reach out to hold each bell with your hands. Keeping your elbows close to your body, pull the weights toward your stomach and then lower them. You should maintain a straight back.
Kettlebell Lunge Press
Lunges are great for a variety of different muscles in the body such as the back, abs, glutes, legs, and shoulders. Adding a little extra weight will do you even better. Stand up straight with the kettlebell in front of your chest. Make sure your arms are bent and palms are facing each other as you hold it. Do the normal lunge with one leg going forward, and raise the bell high overhead at the same time. Return to the initial position and repeat for 10 to 15 times on each leg.
Kettlebell Push-up
You’re basically doing a push-up with kettlebells and will be working out the same muscles as normal. Holding the handles of two kettlebells rather than placing your hands on the floor will definitely be more challenging.
Also, you can spice things up by throwing in rows as well. Do the kettlebell push-up, and when you’re at the top, lift one arm so that your elbow reaches behind the body with the weight high in the air. Put the weight down, do another push-up and try the other arm. 5-8 reps of 3-4 sets of these should work your chest, arms and back muscles marvelously.
Remember that you can easily modify this workout to a kettlebell power plank with a row. To do this, just skip the push-up and hold yourself in plank position on the handles of two bells. Now, do a row with each hand.
One-arm Kettlebell Snatch
Place a kettlebell between your feet and bend down a little. Pick up the weight and explode onto your toes by picking it up to your chest. Hold, and then bring the weight overhead. Bring the weight down and count it as one rep. 6 to 8 of these reps in a set should give you a good chest, back and shoulder workout.
You can also use two kettlebells and do a double-arm lift at the same time. Remember that doing this is an advanced workout and will be tougher.
Kettlebell Russian Twist
This is a great way to work on those abs. Forget the abdominal machine and sit down with your legs slightly bent and kettlebell in front of your chest, holding it with both hands. Slightly lean back, and rotate your upper body to the left then back to the stand still, then to the right. With the added weight, your abs will pop faster than you can imagine.
What Next?
As you might have noticed, there are lots of variations with kettlebell workouts. These aren’t the only possible movements, though – there are hundreds different exercises you can try with kettlebells. Here’s just a few:
- Floor press
- Squat, overhead squat
- Variations of row
- Deadlift
- Windmill
- Farmer’s walk
- Arm bar
- Slingshot.
The list is too long and simply knowing them won’t do you any good. You need to develop a plan and stick with it. Kettlebell workouts can be cardio and strength training at the same time. Also, you need to plan your diet accordingly. If you eat right and try kettlebell workouts 3 to 5 times a week, you’ll see extraordinary changes in your body in no time.
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