by Ilyse Rogozenski
Kettlebells, a Russian import, is one of the most versatile and effective pieces of equipment for getting you in top-notch shape and giving you one doozy of a workout. Not only will your muscles be sore, but your heart will be racing as you swing this weighted iron ball over, under and through your body in every possible direction.
You might be wondering why a kettlebell is better or different than a regular dumbbell. The biggest difference is the distribution of the weight. A dumbbell has the weight evenly distributed on both sides of the handle whereas a kettlebell has all its weight in the center with just a handle above it to hold. And because all the weight is centrally located in one spot, it is more of a challenge to lift it. Unlike a dumbbell, it will not tilt to one side.
If you’ve seen kettlebells, but weren’t quite sure what to do with them, you’re in luck. Here are 14 great moves that will work your entire body while torching some major calories and fat. If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
Cleans: Funny name for an exercise until you start doing them. You can do this using both arms at the same time or one arm at a time. Hold a kettlebell in your hand at your side. Now bring it up to your shoulders with a bit of a rotation so the “ball” part is behind your hand as it reaches your shoulder. Slowly lower it back down to your side. This may seem like a simple exercise, but you will soon see how challenging it is, especially if you’re using two at a time.
Two-Arm swings: The two-arm swing is the signature kettlebell move and once mastered, you will see what a great cardiovascular exercise it can be. Click here to be taken this move.
Figure Eights: When you perform this move, try not to twist your body too much, but focus on using your obliques on every pass. Click here for more information.
Clean and Presses: Taking the clean one step further, after bringing the kettlebell to your shoulder, press it all the way up. Slowly lower it back down to your shoulder and then all the way down to your side. Again, if you are using two kettlebells at once, this will be very challenging.
One-Arm swings: This is done exactly the same way as a two-arm swing except that you will only use one arm at a time. You might find that you have to use a lower weight for the one-arm swing as these are a bit more challenging since you can’t rely on both arms to swing. Click here for more details on this move.
Goblet Squats: This squat isn’t so different than your average squat, but the kettlebell gives it an added challenge. Click here for more information.
Around the World: Here is one for your abs and obliques. Hold the kettlebell by the handle and then swing it completely around your body passing it to your opposite hand at two different points – when the kettlebell is behind you and when it is directly in front of you. Keep swinging a few times in one direction and then reverse it and go the other way. Be sure you’re standing straight and keep your arms straight as well to avoid hitting your body with the kettlebell. This will cause you to engage your core a lot more.
Snatches: Think of this exercise as a press meets an upright row with a bit of a swing. Snatches require coordination and a lot of practice, but once you master them, you will love them. Hold a kettlebell in one hand, bend down slightly so it is between your legs just a bit. Now explode up with your hips while bringing your bent elbow upwards. As soon as the kettlebell is about hip high, snatch it all the way up ending with your arm straight up in the air as if you just did a press. The “ball” part should be behind your hand. The move is fast and explosive so start off with a light weight at first.
Pass-Through Lunges: Be sure to keep your upper body tall, not hunched over, when you pass the kettlebell underneath your legs in this move so you can get the full effect of your workout. For more information, click here.
Overhead Swings: Unlike the two-arm and one-arm swings that stop mid-body, the overhead swing means just that – the kettlebell will be going all the way up until it’s just over your head. For move details, click here.
Turkish Get-Ups: The exercise itself is as interesting as the name. Lie on the floor with your arm extended straight up while holding a kettlebell. Your left leg should be straight and your right leg should be bent with your foot on the floor. The most important thing to remember is that your extended arm needs to stay that way throughout the entire exercise. Use your left hand to push yourself up to a seated position while your right leg is still bent. Use your left hand again to lift your butt off the floor so you are in a bridge-like position. Now take your left leg and put your left knee on the floor (remember, your right arm is still extended up). Bring your body up to a full kneeling position on your left knee. Finally, stand all the way up with your extended arm. Of course, now you have to go back down with your arm still extended. Do the same exact movements in reverse to go back down. When you are lying back on the floor, switch the kettlebell to your left hand and do it all again. This is a terrific total body exercise.
Sumo Deadlift High Pulls: The name is a mouthful, and a bit odd, but you will feel anything but odd after a few reps of these. To find out how to properly perform this move, click here.
Renegade Rows: This type of row is often done using dumbbells, but switching to kettlebells gives it a whole new feel. To find out how, click here.
Thrusters: Although this exercise is usually done with a weighted bar or dumbbells, you can definitely use kettlebells. Hold a kettlebell of the same weight in each hand at your shoulders. Squat down as low as you possibly can and then as you come back up, thrust the kettlebells all the way up. Return them back to your shoulders and repeat the movement. Try to always maintain a tight midsection and contract your glutes on the lift.
Pick up a kettlebell, or two, and give these exercises a try. You can do an entire kettlebell circuit with some or all of these exercises. It makes for a great workout that gives you both strength and cardiovascular conditioning. As you get more comfortable performing these moves, you can begin increasing the weight of the kettlebell. It won’t be long before you are swinging, cleaning and thrusting like a pro.
Running Shorts provided by Brooks Running
Snatches: Think of this exercise as a press meets an upright row with a bit of a swing. Snatches require coordination and a lot of practice, but once you master them, you will love them. Hold a kettlebell in one hand, bend down slightly so it is between your legs just a bit. Now explode up with your hips while bringing your bent elbow upwards. As soon as the kettlebell is about hip high, snatch it all the way up ending with your arm straight up in the air as if you just did a press. The “ball” part should be behind your hand. The move is fast and explosive so start off with a light weight at first.
Pass-Through Lunges: Be sure to keep your upper body tall, not hunched over, when you pass the kettlebell underneath your legs in this move so you can get the full effect of your workout. For more information, click here.
Overhead Swings: Unlike the two-arm and one-arm swings that stop mid-body, the overhead swing means just that – the kettlebell will be going all the way up until it’s just over your head. For move details, click here.
Turkish Get-Ups: The exercise itself is as interesting as the name. Lie on the floor with your arm extended straight up while holding a kettlebell. Your left leg should be straight and your right leg should be bent with your foot on the floor. The most important thing to remember is that your extended arm needs to stay that way throughout the entire exercise. Use your left hand to push yourself up to a seated position while your right leg is still bent. Use your left hand again to lift your butt off the floor so you are in a bridge-like position. Now take your left leg and put your left knee on the floor (remember, your right arm is still extended up). Bring your body up to a full kneeling position on your left knee. Finally, stand all the way up with your extended arm. Of course, now you have to go back down with your arm still extended. Do the same exact movements in reverse to go back down. When you are lying back on the floor, switch the kettlebell to your left hand and do it all again. This is a terrific total body exercise.
Sumo Deadlift High Pulls: The name is a mouthful, and a bit odd, but you will feel anything but odd after a few reps of these. To find out how to properly perform this move, click here.
Renegade Rows: This type of row is often done using dumbbells, but switching to kettlebells gives it a whole new feel. To find out how, click here.
Thrusters: Although this exercise is usually done with a weighted bar or dumbbells, you can definitely use kettlebells. Hold a kettlebell of the same weight in each hand at your shoulders. Squat down as low as you possibly can and then as you come back up, thrust the kettlebells all the way up. Return them back to your shoulders and repeat the movement. Try to always maintain a tight midsection and contract your glutes on the lift.
Pick up a kettlebell, or two, and give these exercises a try. You can do an entire kettlebell circuit with some or all of these exercises. It makes for a great workout that gives you both strength and cardiovascular conditioning. As you get more comfortable performing these moves, you can begin increasing the weight of the kettlebell. It won’t be long before you are swinging, cleaning and thrusting like a pro.
Running Shorts provided by Brooks Running
Комментариев нет:
Отправить комментарий