Kettlebell – a great tool to get a good workout in a short amount of time.
We all know that keeping fit and active is essential for good health but not everyone has the luxury of time to get their required amount. A kettlebell routine can be the solution.
Unlike a dumbbell, a kettlebell has a load that is offset from its handle. The handle is what helps you to do quick and dynamic movements, making the kettlebell feel heavier than it actually is. This places a greater demand on stabilizing your muscles, core and coordination, which in turn leads to bigger and faster gains.
Kettlebells are ideal for total body exercises such as swings and snatches. According to Pavel Tsatsouline, chairman of StrongFirst, Kettlebells are also great for overhead presses because you get a good stretch, as well as for triceps extensions, biceps curls and other moves that hit smaller muscle groups.
The most important thing about using a kettlebell is the form. The off-balance design makes it important to focus on your technique; bending your wrist increases the chance of strain and prevents you from using your full power.
By keeping your weight on your heels, and your shoulders pulled down and back, you increase your stability and you’re able to generate more power, boosting your performance.
Here are three kettlebell moves for beginners that you can tackle at home or at the gym in just a short period of time.
The Swing
The kettlebell swing/ sagevita
The swing is great for your shoulders, back, hips, butt and legs; and the best part is that you don’t feel the burn until after the workout is done. Begin with your feet at hip-distance apart and have both hands on the kettlebell handle. Next, bend your knees and squat, keeping your chest open and back flat. Hinge forward from your hips as you swing the kettlebell with control through your legs. Straighten your legs and swing the kettlebell up to chin height.
The Slingshot
The kettlebell slingshot / ourskinny
This move targets your back, arms and abs. It’s fairly simple: Stand with your feet shoulder width apart holding the kettlebell handle in both hands, with your arms extended at waist level in front of you. Release the kettle bell with your left hand and move it right, swinging it behind you and passing it back to your left hand in circles.
The Lunge Press
The kettlebell lunge press / sportsxfitness
This works your shoulders, back, arms, abs, butt and legs, so pretty much everything! Start by standing with your feet hip-width apart and hold the kettlebell with both arms by your chest, elbows bent by sides. Step into your regular lunge and bring the kettlebell directly up above you, stretching your arms straight – you can do this by raising one or two arms. Return to your original position and repeat with the opposite leg.
Try these easy moves next time you want an efficient workout and don't forget to drop us your comments below to let us know how well they worked for you!
Featured Image: fitsugar
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