Dumbbells and barbells may get all the attention in the weights department, but the humble kettlebell is an underrated contender for best piece of workout equipment. Kettlebells are one of the most versatile weights, with their shape providing an amazing range of motion for dynamic movements. If done correctly, a kettlebell workout can target your entire body, not just your legs!
While the sweaty muscle tee wearers fall over each other on the way to the bench, make your way over to the neglected kettlebell section and try out these whole body targeting MACROS approved workout moves.
SQUAT + SWING
This could be one of the most simple exercises turned deadly. The squat and swing targets your glutes, inner thighs, and even your shoulders. The trick to performing an effective squat and swing is to get your swing perfect.
- Stand with your feet shoulder-width apart, with your feet turned outwards at a 45° angle, and place the kettlebell in between your feet.
- Tightly hold the handle with both hands and bend your knees, use the momentum in your hips to swing the bell back and forth between your legs. The swing should reach chest height.
- Whilst swinging out with the kettlebell, lower your tailbone so it turns into a squat. Ensure your knees don’t bend past your feet, as this can potentially cause injury.
KETTLEBELL HIGH PULL
Perfect for the shoulders and tricep area, this exercise can even be done with a dumbbell. To avoid any injuries with this snatch, make sure to breathe in when performing the snatch and breathe out once you lower the kettlebell.
- Grip the kettlebell with one hand (either side) and slowly lift it up above your shoulders.
- With a flick of your wrist, turn the kettlebell so it is front on. You should feel your shoulders burn – if you feel it in any other area besides your shoulders, stop immediately.
KETTLEBELL RUSSIAN TWIST
The Russian twist is great for your core with or without weights, but can also strengthen your back and your hips. In this exercise, it is ABS-soloutely vital that you do not strain or injure your back. Always make sure you are breathing in through your nose and out through your mouth during every exercise.
- To start, lay down on your back and keep both legs together, off the floor.
- Without hunching your back, rotate the kettlebell on either side of your body by dipping it down to the floor. Do one side of your body at a time to increase efficacy.
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