Hitting the gym is on everyone's mind. People focus mostly on strength training, one tool that helps with exactly this is a kettlebell. They are interchangeably used with dumbbells and gaining much popularity. Kettlebell workout helps tone the body in every possible way as strengthens the core and improves muscle endurance.
Here are some kettlebell exercises you can try, even if you are new to the game. Try these and you will soon see the difference in your appearance. But before we go into the subject in detail, make sure you consult a professional before you go ahead and try these.
Squats are great to shape your butts, quads and hamstrings. This will be done while holding your heart rate. Hold the kettlebell tight to stay in control.
- Stand with your feet shoulder-width apart. Bring the kettlebell to your chest by holding it with both hands.
- Keep the back flat, chest up and look up.
- Now move into a deep squat and come back.
- Breathe in, hold and release, and exhale while coming back up.
- This completes one rep. Thu 12-15 reps a set.
This is not your butt and your back. It therefore challenges your body and builds stronger muscles.
- Stand with your feet shoulder-width apart, toes.
- Inhale through the nose and at the hips while reaching for the bell. The weight should be on the heels and knees should be partially bent.
- Push the hips forward so you end up in a tall standing position, actively engage your glutes at the top of the movement.
- Your shins should be right to the floor.
- Standing over the kettlebell with feet hip-width apart, chest up and shoulders back.
- Keep your arms loose and engage your body and put the bodyweight in your heels.
- Keeping the arch in your lower back, bending your hips back up the kettlebell is between your legs and swinging the weight up.
- Let the weight swing between your legs as you bend your hips. If you feel the pressure on the hips, then you are doing it right.
- Extend your hips and knees to reverse the momentum as you move onto the next rep.
- Stand with your feet hip-width apart.
- Hold the kettlebell at the base with both hands and lift your hands overhead.
- Keep your elbows close to your ears, lower the kettlebell behind your head to neck level.
- Now, straighten your arms to raise the kettlebell again.
Bent over Rows
The primary muscles that this exercise helps with are rear shoulders and rhomboids. So it helps with getting biceps, hamstrings and your lower back in shape.
- Stand with your feet hip-width apart, knees slightly bent and two kettlebells in front of you.
- Hinging at the waist, bending your elbows and pulling the kettlebells towards your rib cage.
- Lastly, extend your arms back to the start and repeat.
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