Kettlebells are a staple piece of workout gear. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and due to the growing popularity of kettlebell workouts in Southern California there are even a few lines of “rubberized,” colored kettlebells.
But who are kettlebell exercises good for? To start with strength and weight loss training. Kettlebell training involves fluid, rapid movements to work the core, low back, lower body and shoulder muscles. It combines the endurance of a cardiovascular workout with the power of strength training. It requires concentration and body control. The kettlebell workout can be a rewarding training method for weight loss and strength, but it’s not for the “casual gym dweller.” The following are three basic kettlebell exercises to get you started.
Swing
Every activity has a basic move. The yoga beginner learns downward dog, the tap dancer learns the single time step, the boxer learns the straight right, and the kettlebeller learns the swing.
Lower your body into a squat position: feet at shoulder-width apart, weights on heels, shoulders back, kettlebell between legs.
Grasp the kettle bell with both hands. Rise up, pushing your hips out. Use your core to rotate the kettlebell out and up. Assist with your lower body and shoulders, but don’t use your arms or rely on shoulder strength to swing the kettlebell. Legs and hips are the driving force of movement.
Once the kettlebell is at its peak, you can now actively use your shoulders to lower the kettlebell back to the starting position.
clean and press
Once you’ve got the swing down, this is the next kettlebell exercise to master. Perfect for weight-loss training, the “clean and press” starts with a basic swing, but turns into a press when you bring the kettlebell to your shoulder.
Start with a basic swing, but keep your elbows tucked in as you bring the kettlebell up.
Once the kettlebell reaches shoulder height, go back to a half squat. Bring your elbows under the kettlebell as you dip down.
Now press the kettlebell over your shoulder, rise to a stand, and finish by lifting the kettlebell over your head.
Slowly lower the kettlebell and return to the squat position.
Türkiye get up
This kettlebell exercise is for the advanced kettlebeller. It’s basically a complicated way to stand up. But it uses different types of muscles, more strength than weight training, but definitely a great addition to kettlebell exercises.
Lie on your back, and hold a kettlebell with your left hand straight out, elbow locked.
Raise yourself up with your right arm. And pull your left leg towards your buttocks.
Plant your right knee on the ground. Follow through by keeping your left foot on the ground. At this point you should be halfway into the kneeling position.
Stand up at last. Keep in mind, your elbows should be locked for the entire exercise and you should also keep your eye on the kettlebell throughout the exercise.
The Turkish get up may take some time to master, but it can make a huge difference to your weight loss training regimen.
Video
For a video showing the correct form for all of these kettlebell exercises, take a look at kettlebell workout articles,
Source by Mark Sisson
