June 07, 2021
Kettlebells have become popular tools in strength training. In this article, we will talk about the benefits and how to do some kettle bell workouts to exercise full body.
Kettlebells focus more on improving core power, balance, flexibility, and coordination of your body. And a kettlebell offers a wide range of movements that aims at targeting every muscle group for a total body workout. Overall, kettlebell workouts are really good for training strength, improving core stability, enhancing endurance and improving muscle balance.
Below is the extremely detailed illustration of how to do kettlebell swings. You may know that all kettlebell workouts are similar. So, I hope everyone can master this exercise by reading the tips below, feel the your body, and then flexibly apply skills to other kettlebell workouts. Except this exercise, others will be talked briefly. Now, let us get started.
Start position, let your feet grasp the ground with the knees in line with the toes;
Firstly, tighten your shoulders muscles, during the kettlebell swings workouts, the position of the kettlebell handle should be higher than the knee joint. When the lowest point is reached, the arms should be straight; When the kettlebell swings upwards, the knee joint cannot move forward (keep your ankle stable ), and when it reaches the highest point, the whole body is in a straight line. The hips and knees are fully extended, the spine is in a neutral position;
Keep arms straight when the kettlebell swings to the highest point, the elbow joints are allowed to be slightly flexed, and the movements need to be combined with even breathing; When the kettlebell swings to the highest point, the abdominal muscles and hip muscles must contract significantly. When it reaches the highest point, the kettlebell will continue to rise with inertia. Don't relax the core during the exercise, keep the abdominal muscles tightened, and pay attention to breathing, inhale during the reduction deceleration process, and exhale when swinging forward.
At the same time, note that the movement of the hips, is not squatting moving up and down, but like moving back and forth in with the swing of the kettlebell.
Stand with your feet shoulder-width apart, hold the kettlebell in your left, bottom up, elbows close to your body, and forearms perpendicular to the ground; Stretch your right hand forward to keep your balance, squat down as you inhale, keeping your back straight, the forearm is perpendicular to the ground.
Squat to the lowest position, keeping your knees and toes in the same direction, and your thighs parallel to the ground; Return to the starting position when exhaling;
Repeat for the other side;
The main points of this action are the same as the kettlebell swing, except that at the highest point of the kettlebell, the arms do not need to be straightened and swing up. When the kettlebell is lifted overhead, elbows and torso are at the highest point, they are in a straight line, and the shoulders must be lowered. When pressing, the wrists must be straight, and the distance of the kettlebell must be minimized. When the kettlebell reaches the highest point, it touches the forearm without impact. For safety reasons, women should not let the arm or the kettlebell touch the chest.
Kettlebells have a variety of weights, and the choice of kettlebell weight is determined by gender and exercise type. In general, the choices range from 10kg to 16kg for men and 6kg to 10kg for women. For difficult workouts, such as kettlebell clean and press and windmill, you should choose small weight,but for less difficult actions, such as squat and swing, you can choose heavier kettlebells. Of course, there are some professional fitness coaches and athletes who can choose heavier kettlebells, such as 20kg, 25kg, and 35kg. Anyway, the selection criteria for weight is to exercise the body effectively while ensuring safe exercise.
Now hope everyone has an overall view of kettlebell workouts.