Much is often said about kettlebells, the benefits they offer to the body, and the ways to include them in the routine. However, just starting in the training world, know little about exercising with kettlebell and consider before using them.
Have you ever heard of these types of weights? Maybe you’ve seen them and don’t know what they are. We suggest you learn more about kettlebells or kettlebells and learn how to exercise with them.
Exercising with kettlebells
Kettlebells are considered the natural replacement for dumbbells; even different exercises can be work similarly with both elements. However, the grip is significantly extra depending on the chosen part; also, the weight distribution changes considerably.
With time, kettlebells have earned a respected space in each of the world’s gyms. Also, they have been accepted as one more element to design and develop training routines for the whole body. To do exercises with kettlebells, we will teach you a series of recommendations. In this way, you can include them in your routine without any problem.
Beyond showing you how to do kettlebell exercises, we’ll teach you movements that favor each of the main body segments. In this case, we will start with a useful exercise for the stimulation of the arms.
However, the kettlebell swing also allows you to work your back, hips, and part of your lower extremities. The technique is as follows:
- Stand with your legs shoulder-width apart and fully extended.
- Grab the kettlebell with both hands and with your palms facing inward.
- Semi-flex your legs at the knees while bringing your hips back; then return your hips forward and notice how your arms are carried away by the weight of the kettlebells.
- The arms should rise above shoulder height and descend to pass between the legs.
- Try to perform this oscillation in a controlled way and pick up the rhythm little by little.
The sumo squat with kettlebells is one of the most common exercises performed with these elements. It is used to strengthen the legs, especially the buttocks and part of the body’s core. It is done in this way:
- Stand with your legs as wide apart as possible concerning the width of your shoulders; point your toes outward and seek stability.
- Hold the kettlebell with both hands with your palm facing your body.
- Begin to descend to perform the exercise; keep your back straight and your glutes parallel to the floor.
- Ascend and find the starting position to re-execute the movement.
- Remember to do it in a controlled way, with your muscles contracted and your back straight.
The farmer’s walk is perhaps the most comfortable exercise performed with kettlebells, at least on the surface. However, you can’t just get carried away by what you see; you will realize at the moment of doing it.
This exercise can help you improve your grip on the kettlebell, and it also helps your core and shoulders work. The steps are the following:
- Stand up with your legs slightly less shoulder-width apart; keep your back straight and your midsection muscles contracted.
- Hold a kettlebell in each hand and keep your arms extended on either side of your body.
- Walk, at an average pace, about 20 steps without doing arm strokes.
- When finished, release both weights and repeat.
The correct technique for doing kettlebell exercises
The grip is one of the most important things to consider when working with kettlebells. However, each clasp can vary depending on the exercise to perform.
In that order of ideas, the examples we exposed previously may differ when carrying out other movements. For this reason, we advise you to go to the nearest gym, perform kettlebell routines, and learn how to perform each exercise technique.
Don’t be sorry for asking; Remember that constant advice from certified people is the one that takes you further. Courage and train!