In this article, I'll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.
Variety is the spice of life and that applies to your workouts too. Always aim to change your workouts and keep them lively. This article gives you a few kettlebell exercises but there are many more out there. You may use Google Search to find 'best kettlebell exercises' and go to YouTube and search for videos showing execution of these moves.
Now let's look at 4 kettlebell exercises that will leave you sweating and panting.
1. Two-handed kettlebell swing
Exercise Target Areas: Shoulders, back, legs, hips, glutes
Beginner Level
Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.
Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.
You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.
2. Kettlebell figure-8
Exercise Target Areas: Arms, back, abs
Intermediate Level
Instructions: You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.
3. Kettlebell Russian twist
Exercise Target Areas: Abs, obliques
Intermediate Level
Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.
Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.
4. One-arm kettlebell snatch
Exercise Target Areas: Shoulders, chest, back
Advanced Level
Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you're on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.
These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.
Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com and, for a special offer, http://www.kettlebellsnatchx.com/kettlebell-advantage/
