Kettlebells are a great tool for getting fit. They’re one of the most versatile pieces of equipment, and they can provide amazing results for all types of training.
But if you’re new to kettlebells, you might be lost on what to do. There are so many possible exercises, and it can seem overwhelming knowing where to begin.
Whenever you’re starting your kettlebell routine, it’s a good idea to focus on the basics. So in this article, we’re going to discuss some kettlebell exercises that can help you get started. Just keep reading!
The kettlebell swing strengthens the muscles, mainly in the lower body. This is because by doing this exercise, your body works to drive the kettlebell forward and return it to its resting position.
Start with a lightweight kettlebell and slow and controlled repetitions. Then you can work up to a weight that challenges you and allows you to keep good form.
To ensure proper form, keep your core and back tight, your eyes forward, and your shoulders rolled back. Be sure to swing in a steady rhythm and keep your breathing consistent. Allow the momentum of the swing to drive the motion.
2. Turkish Get-up
This exercise can help increase core stability, strengthen your arms, shoulders, and back, and build grip strength. It can also increase joint mobility, flexibility, and fine-tune motor control and coordination.
To perform a Turkish get-up, begin by setting up the kettlebell in a racked position and lying flat on your back. You should tuck your arms, and your elbows should remain close to the side. To complete the exercise, reverse the motion, remaining conscious of where your arms and legs are placed.
Start by placing the kettlebell on the ground in front of you, close to your feet. Place your feet flat on the floor, shoulder-width apart, and then lower your body into the squat position. Squeeze your buttocks and abdominal muscles as you rise back to a standing position.
Squats with a kettlebell provide your body with the proper support and balance as you move from one exercise to the next.
To do this exercise, start by standing with your feet shoulder-width apart. Slightly bend your knees, and hinge at your waist. and swing the bell back between the legs. As the bell swings up, drive your hips forward and punch the bell to the locked-out overhead position.
If you’re having trouble with this, get the help of someone with Kettlebell Instructor Certification | ASFA. They will be able to guide you on the safest strategy to go through the routine.
5. Russian Twist
To perform the Russian Twist, sit on the floor with an exercise mat and hold a kettlebell in front of your chest with both hands. From there, twist your body to the right and then the left, engaging your abdominal muscles with each twist. Try to reach a full range of motion and control the weight to maximize the benefits.
This is great for developing core stabilization and strengthening the obliques. It can also be a great way to get a good burn in the abdominals.
Incorporate These Exercises Into Your Kettlebell Routine
A kettlebell routine can be used to target different muscles. You can do a variety of exercises, from swings to Russian twists. Incorporating kettlebell exercises into your routine can help you become stronger, build muscle endurance, and reduce fat.
So take the opportunity to create a strong, healthy body with kettlebells today!
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