kettlebells Workout Anywhere
Kettlebells Training for Men
Kettlebells Training for Women
- Lift babies and small children
- Carry groceries and laundry baskets
- Stretch to vacuum, dust and wash windows
- Bend and squat to do all sorts of cleaning and other chores
Also, think about how heavy your hand bag or computer case may be and you will realize that you are much stronger than you ever would have imagined.
Good form is a key to successful kettlebell training and it is this attention to your position and movements that improves posture and tightens the core. The hip and pelvic movements needed to create the momentum of kettlebell swings are the best ways to firm and tone the butt for a great shape. What you learn and practice with the kettlebell transfers over to all your other motions and activities so that you are not only better able to avoid injury but you will also look leaner.
Best Kettlebells exercises
Kettlebells Goblet Squat
If you have ever done a front squat then you will know how to perform these.But essentially in this exercise you begin by grabbing your kettlebell by the handle on the sides. Then with your feet shoulder width apart you perform a squat. Make sure your back is straight and you are bending your knees so that your thighs are at least parallel to the floor. Ideally you want to go down a little further than that to make these the most effective.
Kettlebells Deadlift
For deadlifts you actually have a few options because there are a couple of variations that you can perform. The first option is to perform deadlifts with the kettlebell in between your feet. If you perform this variation you will have to perform the exercise with your feet slightly further apart than shoulder width. The second option you have is to use two kettlebells. This obviously involves you to use two kettlebells that are the same weight.
You can perform this with the kettlebells in between your legs like the first variation or you can perform it with the kettlebells on the outside of your legs. When you perform the latter, just make sure to space your feet a little closer than shoulder width to avoid hitting your feet with your kettlebells. (Ouch!) The deadlift is really easy. Essentially you pick up the weight and bend down at the waist. Just make sure to keep your back straight.
Kettlebells Swing
Turkish get up
This one is a little complicated to explain in writing. But with this exercise you start by laying on your side on the floor with your legs bent. Then grab your kettlebell and lay on your back with your arm straight up in the air holding the kettlebell. At the same time, you also want to bring the heal of your feet so that your knee is straight up in the air. (Same side as the arm that you are holding the kettlebell.)
Now you want to sit up, put your other hand on the floor, and lifting the rest of your body off of the ground all in the same motion. This is all done with the kettlebell up in the air with your arm straight. Then continue to stand up all while keeping your back straight.
Kettlebells Snatch
This is another popular kettlebell exercise. This is really similar to the kettlebell swing, but the difference is you are going to bring the kettlebell all the way above your head. This one may take some practice to get used to it because you need the right amount of grip in order to make sure the “bell” part of the weight is pointing down the top of this exercise. You may also want to start this exercise by performing a kettlebell swing and then working out way up to a snatch. This will give you a little more momentum to get the kettlebell all the way up above your head. You can also use both of your hands or just one.
Kettlebells Armbar
This exercise is great for increasing your strength, but it also one of the best kettlebell exercises you can do in order to help fix any shoulder pain that you have. To perform this exercise, start by laying on your back on the ground. Then grab your kettlebell with your palm up. Then press the kettlebell straight up in the air above you.
Now bring in the same side foot as the arm you are holding the kettlebell so that your foot is flat on the ground. Now you want to say on your side, still keeping your arm straight up in the air so that it is perpendicular to the ground. Next bring the hip and leg over, so that your lower body is facing the
ground, but the arm that’s holding the kettlebell is still straight up in the air. Usually you hold that position for a couple of seconds. Then bring the exercise back to its starting position.
Bent over row
This is another exercise you are probably familiar with if you have been working out for a little bit. The only difference is you are using this exercise with a kettlebell(s) instead of dumbbells or a barbell. Start by bending over with your back straight. Then pick up the kettlebell and raise it straight up. Bring your elbow straight up so that it’s at the height of your back or higher. Controlling the movement of kettlebell is crucial to this exercise so that it’s effective for you.