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Kettlebells are great for flexibility training, cardio and strength training and they resemble mini bowling balls with a handles. They provide users with a wider range of motion compared to dumbbells. Below are 10 kettlebell workouts that can be incorporated into a regular exercise regimen:
One-handed Swing
These exercises target the legs, glutes, hips, backs and shoulders. To execute this exercise, place the feet in a position a little wider than hip-width apart and use one hand, with the palm facing down, to hold the kettlebell in front of the body. Slightly bend the knees and push the hips back to lower the body a bit. Then drive the hips forward explosively as you are swinging the kettlebell, ensure that the core and glutes are engaged. Bear in mind that as you return to a standing position, the hips should drive the motion and the unengaged arm should also swing as this helps to drive momentum. When behind the leg with the kettlebell, alternate hands. Do 10 to 12 reps on each arm.
Two-handed Swing
This exercise targets the same areas as the one-handed version and it is the same as the one-handed swing, except both hands are used at the same time. Keep swinging for 12 to 15 reps.
Figure-8
The figure-8 targets the abs, back and arms. With the legs a little wider than hip-distance apart (the chest should be up and the back straight) assume the a quarter-squat position. With the kettlebell in the left hand, swing it on the outside of the corresponding leg and then in between both legs. Switch to the right side and repeat the movement. Do for an entire minute, switching the directions half way through.
Front Squat
This targets the back, glutes and legs. Use both hands to hold the kettlebell out in front of the chest, ensuring that the elbows are close to the body. Drive the heels into the ground and start squatting, push back with the hips to get the thighs parallel to the ground. Return to the standing position and do 15 to 20 reps.
One-arm Floor Press
This workout targets the core, arms and chest. Lie on the floor with legs straight out. With the palm facing inward, hold a kettlebell to your side, pressing the weight all the way up. Go back to the starting position, do 6 to 8 reps.
One-arm Snatch
These sets of kettlebell workouts target the back, chest and shoulders. Begin with bent knees, placing the workout equipment in between the feet. Next, in an explosive movement lift yourself onto your toes and pull the equipment until it gets to the chest; the elbow should be tucked in. After which, hold the weight tightly and bring it overhead. Bring it down close to the floor. Do 6 to 8 repetitions.
Sots Press
Clean off one of your kettlebells and get into a full squat. Remain in the low position of the squat and press the weight overhead till it is completely locked out. Lower the weight to the starting position and do it again. Remain in a low position for the duration of the set. Ensure that your glutes are pushed into your calves and your midsection is contracted to increase power and stability. If you are unable to complete a full squat, you will not be able to perform the Sots Press.
Pistol A.K.A One-legged Squat
Grip one of your kettlebells close to the chest similarly to a steering wheel. With the non-working leg held up, squat straight down with the engaged leg. Pause for a second when you get to the bottom and then stand back up. Slowly pull yourself down using your hamstrings, while contracting your abs, quads and glutes for maximum Does mom know you're home and tension.
Side Press
Use one arm to clean one of your kettlebells. In the direction of your cleaned weight, push out your hip, turning the feet outward at a 45 degree angle from the arm holding the weight. As you are sitting back and going lower, actively press the weight at the same time. Keep bending sideways until the weight is locked out.
These are just some of the kettlebells exercises that can be incorporated into your fitness routine.
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