Kettlebells are no joke when it comes to a proper workout. They’re perfect for cardio, strength, flexibility training and conditioning. They work great for both women and men and they’re really fun to use during workouts. With the iron weights you could efficiently work the muscles legs, shoulders and lower back, increase power and get lean.
For some who enjoy working out with kettlebells or are willing to try this efficient method of exercise, here are some of the most common and beneficial kettlebell workouts! Give them a try!
Single-Arm Kettlebell Swing
The exercise works your shoulder muscles, back, hips and legs.
You need to swing the kettlebell with one arm, but the other arm needs to be swing as well to balance the moves. You should alternate hands (10-12 reps each arm) when the kettlebell is behind the leg.
Goblet Squat Kettlebell
The exercise works your leg muscles and improves your conditioning and mobility.
Keep the kettlebell in the front loaded position, then core braced and tight with chest up. Sit back and squat between your legs, pushing your knees out with elbows while facing forward.
Kettlebell floor to shelf
This exercise helps you improve full-body strength and movement the best way.
Start by grabbing a kettlebell beneath the handle with both hands and holding it beside your hip. Stand with your feet about shoulder-width apart. What you must do is slowly turn, pivot, and press the weight diagonally across your body while extending your arms above your opposite shoulder. Pause, and then return to the starting position.
The exercise works your muscle shoulders, back, abs and hips.
You need to hold the kettlebell in your right hand while angle the feet is 45 degrees away from the arm. Then raise the kettlebell overhead, shift your weight onto the right leg and begin bending forward. Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground.
The exercise woks your hips muscles, hamstrings and back.
Stand shoulder-width apart and your kettlebell needs to be between your legs. Bend from your hips and grab the kettlebell with both hands; before you lift your back should be parallel with the ground and your lower back flat. Then lift by pushing through the ground, stand tall and place the kettlebell at the same spot you got it from.
Two-arm kettlebell row
This exercise works your middle back and biceps.
Place two kettlebells in front of your feet and bend your knees slightly, pushing your butt out as much as possible as you bend over to get in the starting position. Row the bells to your sides while rotating your palms forward.
So these are some of the most common kettlebells workouts. There are many more, which can be of real help during workouts. The kettlebell exercises work almost every muscle in your body and they’re a fun way of lifting while getting in shape. Choose your workout program wisely and improve your routine by adding some kettlebell exercises. You won’t regret it!