As someone who knows the power of versatility when it comes to toning and strengthening, I’m always on the lookout for ways to switch things up when it comes to my workouts. Kettlebell training is one of the hottest workouts out there right now. Kettlebell workout routines work your cardio and enhance your strength for training that surpasses many other types of exercise. Take a look at what kettlebell training is and our favourite full body workouts that tighten and tone!
If you’re new to kettlebell training, you may be wondering what exactly a kettlebell is. A kettlebell is a cast iron ball with a handle attached to the top of it. You may have seen them at your gym beside the dumbbells, medicine balls and bosu balls, and wondered how to use them. Kettlebells come in different sizes and weights, so you can choose one based on your exercise level. With the kettlebell design, the weight isn’t evenly distributed (like it is with dumbbells), which forces you to use to your core to counter balance and stabilize during your workout.
Kettlebell exercises are insanely effective because they’re so versatile. With kettlebell workouts, you can increase your strength, elevate your speed, and increase your endurance level all at once. They’re dynamic and ballistic exercises, meaning they feature fast “throw-like” lifts, rather than slow, controlled strength training. It combines the benefits of resistance training and cardiovascular conditioning in one workout.
With a kettlebell, you get a full body exercise, which is why it’s one of the most effective workouts out there. You get total body strengthening and conditioning with one workout tool. Kettlebell workouts also help you regain movement and flexibility that you may have lost if you have a sedentary lifestyle. Not to mention, kettlebell training cuts down your overall training time, offering a time-effective workout for your busy schedule! Even a 20 minute kettlebell workout is great for fat-loss!
1. Master Your Grip
If you want to properly execute kettlebell workouts, you need to master your grip. There shouldn’t be any bend in your wrist when you’re holding the kettlebell – keep it neutral, and make sure to stay loose on the handle. You don’t want to drop it, but holding it too tight can prevent you from using it to its full potential, since it needs to swivel in your hand to create momentum. You may want to consider wearing wrist protectors when you’re first starting out!
2. Ace the Kettlebell Swing
The kettlebell swing is when you swing the kettlebell backwards between your legs, then swing it up to chin height. Your knees bend slightly and you’re hinged at the hips when it’s between your legs, and you drive your hips forward and straighten your back when you bring it up to shoulder height. It’s important to note that the power in this move comes from the legs and the glutes, not the arms.
3. It’s All in the Hips
If you want to execute the kettlebell swing properly, it’s all in the hips. Hinge your hips slightly forward when the kettlebell is between your legs, don’t hinge from the waist. At the top of the swing, stack your hips on top of your legs so you’re standing in a neutral position, and hinge from the waist as the bell drops back down, rather than squatting with your knees.
4. Relax Your Shoulders
If your shoulders are stiff and tight, you’re going to be putting a lot of stress on your muscles and joints. Make sure to relax your shoulders, allowing your arms to swing freely while you do the kettlebell exercises.
5. Go with Your Own Rhythm
The speed of your swing will depend on the weight of the kettlebell you’re using. Yep, you guessed it, the heavier the kettlebell is, the slower you’ll move. Make sure to move with your own rhythm and don’t force yourself to go faster and possibly cause an injury.
How to Do a Kettlebell Swing | BodyFit by Amy
If you’re brand new to kettlebell exercises, you’re going to want to learn how to perfect the kettlebell swing. In this video, she demonstrates the proper form to execute a kettlebell swing, which is extremely important. She first shows you how to do the swing without the kettlebell, and tells you the biggest mistake people make when they do the kettlebell swing! Learn from her and don’t make the same mistake!
Kettlebells Workout | Beginners Workout | ChiChiHealthFitness
This is a great kettlebell video if you’re just starting out! This is a 10-minute workout for beginners and intermediates also includes a warm up! He also shows you how to breathe through each exercise, which is always important to get your best workout. You get a rundown of the correct technique and form for each kettlebell exercise, so you can do them all with ease.
25 Min Beginner Kettlebell Workout for Fat Loss | HASfit
This kettlebell workout is a little bit longer and narrows in on fat loss, so if you’re looking for an awesome workout to burn fat, you’ve found it! It features exercises including single arm rows, curls and squats, and glute bridges, plus lots more to get you in tip top shape!
10 Minute Kettlebell Workout for an Efficient Total Body Workout | BodyFit by Amy
If you’re looking for kettlebell exercises for arms, legs and abs, you’re going to love this quick 10-minute workout. She takes you through exercises such as squats with bicep curls, oblique work, lunges with rows, and more. If you think 10-minutes isn’t enough, just wait until you see this workout routine!
Total Body Training for a Lean Strong Body – Dumbbell or Kettlebell | FitnessBlender
From alternating swings to squat pulses, lunge pulses and toe touch crunches, this 20 minute full body kettlebell workout will have you working hard. Make sure to take the required rests so you don’t over do it, but you can expect amazing results from this one!
20 Minute Full Body Kettlebell Shred Workout for Strength and Cardio | BodyFit by Amy
If you think the name of this workout sounds intense, you’re right! You’ll work your strength and your cardio using just one kettlebell to blast fat and burn calories, while also sculpting your muscles. Amy from BodyFit by Amy has some of the best kettlebell workout routines for women, so take advantage of this awesome workout!
If you’re looking to get into kettlebell workouts, use these tutorials to get you started right!
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