All those who are in the habit of exercising know that a lot is gained if you start a series of kettlebell exercises once or twice a week.
– Increasing exercise intensity and accelerating fat loss,
– Improved functional fitness that will eventually make them cope with daily movements, such as carrying groceries, hauling heavy luggage, and even sitting and getting up.
Using kettlebell moves can integrate the use of momentum, which is prolonged by greater muscle group engagement. This is primarily about performing fast and complex movements that cause the muscles, muscles and cardiovascular system together, which leads to fat burning and muscle building at the same time.
Performing these exercises can be achieved with different goals, such as:
– Strength and Muscle Building – Where to focus on using heavier weights and complete three sets of 8 to 12 reps for each workout
– Fat Burning – Then use a lighter mass that will allow you to complete 10 to 20 reps at a faster pace.
Renegade Kettlebell Row
This exercise is beneficial for the upper back muscles but also for the biceps and abdomen.
– You start it with a kettlebell in each hand in a high plank position.
– Keeping the core tight and the spine neutral, lift the kettle from the floor and push your right hand back.
– Then, when you returning the right hand to the floor, repeat the movement with your left hand.
Single-Leg Kettlebell Deadlift
Proper performance of this exercise increases strength in the lower legs, gluten and core, but also improves body balance and stability.
– The starting position is standing with your feet at a distance from the width of your hips.
– Holding the kettlebell in your right hand, gently lift your left leg off the ground.
– As you clamp forward to your hips, keep your core firmly and your spine in neutral.
– Letting the kettlebell fall to the floor stretch your leg up and back.
– Return to the starting position slowly, repeat the desired number of repetitions before moving to the other side.
Kettlebell Overhead Press + Squat
As you target the triceps muscles on your arms and shoulders, this exercise also affects your lower body.
– Start by holding the kettle with both hands above your head.
– Squatting, bend your elbows to lower the kettle behind your head and keep your elbows close to your head.
– Then slowly return to the starting position, extending your arms above your head simultaneously.
Seated Kettlebell Twist
This exercise will strengthen your core, especially the curves, and at the same time target your shoulders.
– The starting position is seated with slightly bent knees and kettlebell in hands.
– The torso is slightly tilted back so that your core is twisted and tight. The kettlebell is on the floor on the left, then you turn it to the right as you lift it overhead. Continue moving until your arms reach the position outstretched above you.
– Then, by turning the torso, lower the kettlebell back to the floor on your left.
When you are done with the number of repetitions you want, then switch to the other side
Note: Beginners should first exercise without using weight.
– The kettlebell is held in both hands, standing with legs slightly wider than hip-width apart.
– Then, lowering your body to the floor, as if you want to sit in a chair, allow the kettlebell to hover just above the floor.
– Your spine should be in a neutral position, and your core is engaged while using quads, glutes, and shins to turn the kettlebell forward and return to a standing position.
Bent over Kettlebell Row
Targets: Upper and middle back and biceps while using one arm at a time, leaning on the bench. If you are in a bent standing position with both feet on the ground, you can paddle with both hands at the same time.
– Start by holding the kettlebell handle with your arms outstretched.
– Keeping your core muscles firm and your spine neutral while lifting weights.
Sumo Squat + Kettlebell Upright Row
Targets: Your quads, glutes and inner thighs, while working on your shoulder muscles.
– You start in a standing position with your legs pointing slightly outwards and slightly wider than hip-width apart.
– Holding the kettlebell handle with both hands, stretch your arms so that they hang between your legs.
– As you squat, keep your core firmly and your spine neutral at all times
– When you return to the starting position, bend your elbows and stretch your arms to your chin to complete the turn.
Kettlebell Side Plank
– You start off with a high guard with a kettlebell in your right hand.
– Your core should be firm, your spine neutral as you slowly lift your weight, rowing your arm backward, turning your body at the same time to open into the side plank.
– Eventually, they reached out completely over their heads.
– The number of repetitions is optional and then switches to the other side.
Side Lunge + Kettlebell Upright Row
This move will target your glutes, quads, inner thighs and shoulders.
– The starting position is to stand straight with your feet at a distance from the width of your hips.
– Holding the kettlebell handle with both hands, stretch your arms so that they hang close to your feet.
– During exercise, keep your core firmly, your spine neutral while bending your elbows as you lunge to the right.
– Return to the starting positions by returning with your right foot in the middle and lowering your arms.
– Repeat the desired number of repetitions before moving to the other side.
Targets: Lower legs, glutes, and core while working both legs.
– Start position with your feet at shoulder-width apart, with the kettlebell on the floor in front of you.
– The spine should be neutral, head up as you bend down to catch the kettlebell.
– The arms should be kept straight while using the gluten, muscle tendons, and core muscles to lift the torso until they are completely straight.
– Then return to the starting position.