Kettlebell swings training is more popular now. It is seen as a great way to work your body because you engage your arms, your legs, and your core. That’s right; your abs are working when you use a kettlebell because they are needed to stabilize you with every swing.
Using a kettlebell can burn calories and work to sculpt muscles. You use endurance, strength, and power swinging them.
There are 2 basic kinds of two-handed swings: American works the shoulders more and goes overhead, and Russian which is the method to use when wanting to go with heavier weights because you only swing this to eye level.
Workout with your Kettlebell
- Kettlebell swings
Kettlebell swings are what seem to be the most popular. Stand with your feet hip-width apart with knees slightly bent. Shift your hips back as you hinge toward the ground and reach for the kettlebell handle with both hands. Stand while fully extending hips and knees with your arms out in front of you. Each swing is 1 rep.
There are also single-arm kettlebell swings. Watch your weight on these and go for the challenge with one arm.
- Squat Work
Squat Work is enhanced with weights, and you can use this do goblet squats. To start, stand holding a lightweight kettlebell close to your chest. Squat down but keep your back straight and chest and head up.
- One Arm Presses
Stand tall holding the kettlebell in one hand at shoulder level. Root your feet into the floor as if you were preparing for someone to push you. Take a deep breath into your belly and brace your abs and glutes. Pull your ribs down and think “proud chest.” Press the weight overhead with a vertical forearm. Note that your chin should be pulled back so that weight has no trouble clearing it. To lower the kettlebell, pull it back down into position—as if you were performing a pullup. Complete all your reps on one side and then repeat on the other side.
Other uses are possible with the kettlebell. Use it like any other weight. You can press up the weight like a barbell or dumbbell. You can use it to weight your core work, or as an alternative kind of tool in your weight work.
Most kettlebells are metal, but you can find rubber coated ones also.
The use of them in fitness is not new, but it is more popular now because of the benefit of using them in your fitness routine.
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