Lovers of kettlebells have a great way to work out their bodies. If you have never tried them, it is the right time to get them working for you too. Kettlebells are easy to exercise with, and the good thing about them is that their weight is not evenly distributed. This means that they can stabilize your muscles by working them extra hard. In general, Kettlebells sculpt your body by specifically targeting muscles in your core, shoulders, back, arms, butt and thigh. What a great way to tone different muscle groups in your body!
Here are some kettlebell exercises to help sculpt your entire body:
1. Around the Body Pass
Stand on your feet shoulder width apart while keeping your hips at a standstill. Holding the kettlebell one arm, rotate it around your body starting with one direction and moving on to the other. Hand over the kettlebell to the other arm in front of your hips and directly behind your hips. Repeat 10 times while ensuring that your core, abs and glutes are tight and without moving any body part other than your arms.
2. Bent Low 10-12 Reps
Ensure you are standing straight on a flat surface while holding a kettle bell in your arm. Bend forward until the kettlebell is an inch above the floor while ensuring that the hand holding it is straightened. Without moving any other body part, lift the kettlebell to your hips the furthest you can before returning it to the near floor position. Make 10 to 12 repetitions before switching to the other hand and repeat the same.
3. Dead Lift
Stand with your shoulder-width apart while placing the kettlebell with between your legs with the handle facing up. Bend from your hips and grab the kettlebell with your hands. Ensure that your shins are vertical and your back is flat and almost parallel with the floor before lifting the kettlebell. Squeeze the handle the hardest you can while pulling your shoulders backward. Lift the kettlebell, not by pulling up, but by pushing through the ground. Stand tall and squeeze your glutes in this position before returning the kettlebell to the starting point. Make 10 to 12 repetitions per set.
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Stand shoulder-width apart while holding a kettlebell on your right or left arm. Bend to a squatting position such that the kettlebell is slightly below your knees. Pass over the kettlebell to the other arm between your legs. While ensuring that no other body part moves except your hands, move the kettlebell from one hand to the other as if making a figure on the ground and around your legs. Make 10 repetitions.
3. Half Get Up 5 Reps
Lie down flat on your back and lift a kettlebell with your right hand in the vertical direction as high as you can. Ensure that your head, back, butt and your feet are touching the floor and your legs closed together. Wake up your upper body while still holding the kettlebell in position to a sitting position. Bend your left leg until the feet lies flat on the floor while the right leg remains still. Support your trunk using your left hand with fingers facing behind you. Return to the starting and make 5 repetitions before switching to the left hand.
Stand in a deadlift position with the kettlebell slightly in front of you. Next, you should hike the kettlebell back in between your legs as if you are doing a center in soccer and abruptly move your hips forward. Assume you are propelling the kettlebell some distance in front of you. Make 15 to 20 repetitions.
The kettlebell swing strengthens your body as well as promotes the burning of fat. It focuses on muscles in your core, glutes and hamstrings.
5. Front Squats
Stand shoulder-width apart and hold a kettlebell to your chest with both hands. Squat until you form a 90-degree angle on your knees. Hold onto this position for a split of a second before returning to the standing position. Make 10 to 15 repetitions per every set.
6. Wind Mill 5-10 Reps
This happens to be a dynamic exercise that works out your oblique, makes your shoulders strong and activates your hips. Grab a kettlebell over your head while standing with your feet shoulder-width apart. Your toes should be facing away from the kettlebell. Lower your torso to the side as you bend at your hip while keeping the kettlebell over your shoulder. Lower you back flat and use the back of your bottom to find your forward leg. Ensure that you keep the back leg straight and keep your eyes on the kettlebell throughout. Make 5 to 10 repetitions while switching hands and legs.
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You can complete all these kettlebell exercises back-to-back as you take breaks for 2 minutes after each. For maximum benefits, incorporate these workouts twice or thrice in your weekly exercise program. They are ideal for strengthening several groups of muscles all over your body. Kettlebell is just the best match for you and everyone.