Workouts using a Kettlebell have become hugely popular among the fitness lovers in the past few years. Individuals who are interested to train with weights can try doing workouts using a Kettlebell. This is considered to be one of the fun ways for individuals to perform a workout. By using the kettlebell for their workouts, individuals would be able to train several parts of their body at a time. In this way, they would be able to finish their workout within a faster time period as compared to a normal workout that they may be performing at the gym with various types of weights. It is also important for individuals to become acquainted with the basic movements at the beginning when they perform the workouts using the kettlebell, before they go on to train with exercises that are of a higher intensity level, since it requires individuals to obtain enough strength and confidence for doing such exercises.
Following are some of the exercises that individuals can do using the kettlebell every day.
1. Kettlebell Slingshot:
Kettlebell Slingshot is an effective exercise that can serve as a wonderful way for individuals to begin their day by getting their warm-ups done. This exercise primarily works body muscles such as your core, obliques as well as your abdominal muscles. Moreover, it also works your glutes, hamstring muscles and the lower back area of your body. It also helps your body stay in an upright position, apart from helping increase the mobility in your shoulders.
Equipment Required:
• A Kettlebell
How to do this exercise?
• First, you can start off by standing up and keep your feet shoulder-width apart.
• Lift your chest up and keep your shoulders in a position that is pulled back in a straight line and pointing to your front.
• Keep your arms straight and start rotating the kettlebell around your waist by way of a circular motion.
• Now, move the kettlebell on to your other hand in front of your hips.
You can try and do at least 7-8 reps and switch and move on to the other direction.
2. Kettlebell Swing:
This is a commonly performed strength exercise done by individuals using a kettlebell that focuses on various muscles of an individual such as your hamstrings, glutes and core muscles. While doing the movement, the weight is swung forward and upward. As you perform the swing, the muscles present in the backside of your body are targeted effectively. Moreover, this exercise can help in improving the heart rate of individuals in a big way. Individuals can also lower their belly fat by doing this exercise regularly.
Equipment Required:
• A Kettlebell
How to do this exercise?
• Start off by standing straight by keeping your feet a little wider than shoulder-width apart.
• Hold on to the handle of the kettlebell using both your hands. The palms must be kept facing down.
• The body must be lowered a little by moving your hips to the back and keep your knees bent a little.
• Now, you must start bringing your hips to the front while you simultaneously begin to swing the kettlebell with the required momentum.
• You can repeat these movements for about 8-10 times.
3. Kettlebell Deadlift:
This is one of the well-known exercises that actually sets in motion several muscles present in the body, that can help individuals to lift many objects that are of heavy weight, which is done by applying the strength coming from their back, legs and core muscles.
Equipment Required:
• A Kettlebell
How to do this exercise?
• Start by standing and holding on to a kettlebell between your feet.
• Now, you must keep your knees bent, while pushing your hips backwards.
• Lift your chest and hold on to the kettlebell handles with your hands.
• Now, begin to lift the weight at a height that is over your knees and start pushing right onto the floor in order to stand up again with your arms straight.
• You have completed one rep.
You can try and do about 2 sets comprising of 8-10 reps each.
4. Kettlebell Clean:
This is one of the workouts in which individuals actually exercise almost the entire body, including helping them perform various movements of their body with very little effort and without any pain. Moreover, the joints and muscles would be able to function effectively. By using the Kettlebell Clean for their workout, individuals are able to set in motion the various muscles present in the body such as the glutes, core, hips, legs, shoulders and their back muscles.
Equipment Required:
• A Kettlebell
How to do this exercise?
• Start by standing in an upright position by keeping your legs at a little above shoulder-width apart, while the kettlebell is kept on the floor and in between your legs.
• Your knees are to be kept bent a little, while you start picking the weight up using one of your hands. Bring the weight over to the top at about the level of your chest.
• You must ensure that the kettlebell relaxes on the forearm in the process.
• Now, you must start bringing the weight down and also see to it that you keep your back straight at all times while performing the movement.
• You have completed one rep.
You can try and do about 2 sets comprising of about 10 reps each on both sides.
5. Kettlebell Squats:
This is one of the workouts that can be performed by individuals using a kettlebell that can help in keeping their glutes firm and strong. Moreover, while doing the movement using the kettlebell, you will be able to work several muscles, including being able to help you improve your balance.
Equipment Required:
• A Kettlebell
How to do this exercise?
• Start by standing with your feet kept at shoulder-width apart.
• You can start holding on to a kettlebell right in front of the chest.
• Now, you can start engaging the hips and drop down to perform a squat, while you are able to simultaneously hold on to your back straight and make sure that the kettlebell does not move in the process.
• You can once again get back to the standing position.
• You have completed one rep.
You can try and do about 2-3 sets comprising of about 8-10 reps each on both sides.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
