The kettlebell is an elementary training device. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and due to the growing popularity of kettlebell workouts in Southern California, there are even a few lines of “rubberized,” brightly colored kettlebells.
But what are kettlebell exercises good for? Strength and weight loss training to start with. Kettlebell training involves fluid, intense movements to target the core, lower back, lower body, and shoulder muscles. It combines the endurance of a cardiovascular workout with the power of a strength training workout. It requires concentration and body control. Kettlebell training can be a worthwhile training method for weight loss and strength, but it’s not for the “casual gym-dweller.” Below are three basic kettlebell exercises to get you started.
The swing
Every activity has a basic movement. The yoga beginner learns the downward facing dog, the tap dancer the single time step, the boxer the straight right and the kettlebeller the swing.
Lower your body into a squat: feet shoulder-width apart, weight on heels, shoulders back, kettlebell between legs.
Grasp the kettlebell with both hands. Raise yourself up while pushing your hips outward. Use your core to swing the kettlebell outward and up. Help with your lower body and shoulders, but don’t use your arms or rely on shoulder strength to swing the kettlebell. Legs and hips are the driving force behind the movement.
Once the kettlebell is at its peak, you can now actively use your shoulders to return the kettlebell to the starting position.
Clean and press
Once you get the swing down, this is the next kettlebell exercise you need to master. Perfect for weight loss training, the “Clean and Press” starts with the basic swing, but then turns into a press once you bring the kettlebell to your shoulder.
Start with a simple swing, but keep your elbows tucked in as you bring the kettlebell up.
Once the kettlebell is at shoulder height, go back into a half squat. Bring your elbows under the kettlebell as you dive down.
Now, squeeze the kettlebell over your shoulder, get into a stance, and finish with the kettlebell overhead.
Slowly lower the kettlebell and swing back into a squat.
stand up turkish
This kettlebell exercise is for advanced kettlebellers. It’s basically a complicated way to get up. But it uses a variety of muscles, more strength than weight loss training, but definitely a great addition to the kettlebell exercise arsenal.
Lie on your back and hold the kettlebell straight with your left hand, elbow locked.
Support yourself with your right hand. And draw your left foot towards your buttocks.
Put your right knee on the floor. Follow through by putting your left foot on the ground. You should be in a semi-kneeling position by this point.
Finally get up. Remember that your elbow should be locked throughout the exercise and you should also keep an eye on the kettlebell throughout the exercise.
Mastering the Turkish Get Up may take time, but it can drastically improve your weight loss exercise regimen.
Videos!
Here you will find videos demonstrating the correct methods for all of these kettlebell exercises Article Kettlebell Training.
Thanks to Mark Sisson
