Top Kettlebell Movements!
- The Kettlebell Swing. Some swear that the "squat is king" but this may be the most powerful fitness movement of them all. The Kettlebell swing is so powerful and trans-formative there's been entire fitness books and programs wrote around this one simple move, and rightly so. A few months of swings and you may not be able to recognize yourself in the mirror!
To execute the swing, stand with your legs a bit wider than your shoulders holding your Kettlebell between your legs with both hands. Bend your knees and hips swinging your bell behind you between your legs. Swing bell forward while straightening your knees and thrusting your hips in one motion. Stop at eye level and swing backward under control. The Kettlebell Swing is often used for high repetitions as a fat burner as well as for it's strength building properties.
- The Kettlebell Press. There's a variety of Kettlebell presses and they will all do wonders for building your shoulders, upper chest, triceps and core. The basic Kettlebell shoulder press involves starting with the Kettlebell on your shoulder and pressing it overhead. A slight bend in the knee and hip thrust is acceptable, turning this into what most trainers would call a "push press".
You can also begin with the Kettlebell hanging swinging it to the upper chest and pressing in a fluid motion. This builds massive power and makes the move a "Kettlebell clean and press". This move is loved by martial artists, boxers and other high impact sport's athletes. * The Kettlebell Front Squat. Swing Kettlebell(s) to upper chest, with help of a training partner. Instead of pressing overhead drop down in a controlled manner glutes as close to the floor as possible. Pause and explode to starting position. This will tone and strengthen your quads, hamstrings, glutes and core.
- The Kettlebell Deadlift. Position the Kettlebell on the floor in front of you. Bend knees, grip bell and tighten both your lower back and your core. Think of your hands as hooks. Extend your knees and pull with whole body ending with the Kettlebell at your waist. Repeat.
The Kettlebell deadlift builds nearly every muscle in your body. Don't neglect it. Equally useful for very heavy sets with low weights and lighter sets with very high reps.
- The Kettlebell Russian Twist. Yes we even have a abdominal specific Kettlebell exercise. Sit in the sit up position on the floor. Lower your upper body until it is in the midway spot between your knees and floor. Hold a light Kettlebell on your chest. Twist your upper body from side to side with the Kettlebell nearly touching the floor at both ends. This fantastic exercise will build total core strength like no other. Crunches and sit ups can't come close to comparing to it's effectiveness! There's many other Kettlebell movements but these tops moves are a great start for new and experienced lifter alike. Are you ready to master them?