Bodybuilding

5 Best Kettlebell Exercises

More than simply a weight ball attached to a handle, the kettlebell is an equipment used in weightlifting to assist practitioners in building muscles, balance and power.

And for those who think that the device is a novelty, it is good to know that in fact it is already very old and has its origin in the year 1704 in Russia. Its main difference for the already well-known dumbbells, is that its anatomy causes that the weight is not evenly distributed, something that forces the person who is exercising to seek balance and stability during training, which consequently strengthens the central muscles of the body.

Suitable for men and women who are both overweight or overweight, kettlebell is also an option for burning calories. Other benefits promoted by kettlebell exercises are improved coordination, posture, endurance and agility, versatility - already that it is possible to do aerobic, strengthening, stability, power and resistance exercises with the device - and the lower risk of injuries.

Feel like trying, but do not know where to start? Then take a look at the kettlebell exercises we selected below:

1. Swing with kettlebell

To perform the first of our list of exercises with kettlebell, the so-called swing, which works good part of the muscles of the body, it is necessary to hold the equipment with the palms of both hands, which should be pointed towards you, and keep the arms extended.

Already the legs need to be aligned with the knee and open in a width slightly larger than the shoulders. Once in this position, the next step is to bend your hips and knees and tilt your shoulders forward, forming a 45 degree angle.

Then the kettlebell should be swung in the middle of the legs. Afterwards, you should return to the initial position swung the equipment up to chest height. Finally, the orientation is to return to the crouching position, swinging and lowering the device until the gap between your legs and when you get there, swing again with force behind.

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The following video also shows you how to do a kettlebell swing:

2. Unilateral swing with kettlebell

This exercise is very similar to the previous one, the only difference is that the movement of swinging the equipment should be done with only one arm and not with the two, as shown in the first series.

3. Double Swing with Kettlebells

The third item in the series of exercises with kettlebell is another one that follows the line of the first one that was presented here, but presents a much greater degree of difficulty, since it requires that the movement be performed with two equipment, one in each hand.

4. Squatting with kettlebell

To perform this squatting with the kettlebell, also called a sumo squat, you should stand with your legs apart from each other and both hands gripping the equipment. Then, the next step is to lower yourself by moving the device toward the floor and rising again, returning to the initial positioning.

5. Burpee with kettlebell

The burpee is a series that can integrate three different exercises with kettlebell: squatting, vertical jumping and arm flexing. With the addition of kettlebell to this well-known series, it becomes a bit more difficult, but also helps in burning calories and increasing resilience.

To start doing the burpee with kettlebell, you will need to hold a device in each hand, stand upright, and keep your arms extended at the side of the body.

Then you should crouch down, lowering the two equipment until they touch the ground. The next step is to push your legs back with a small heel, keeping your toes flat on the floor, so that you stand in the trunk bending position.

When you reach that position, flex, return to the squat position and stand as in the initial position.

The following video exemplifies this and other ways to make a burpee with kettlebell:

Caring for kettlebell exercises

First of all it is important that you have the follow-up of a physical trainer, whether working out at home or training in the gym. It is he who can teach you in the best possible way how to make the series and define the duration, the number of repetitions and which exercises should be part of your program, so that you reach your goal, but do not harm or hurt yourself body.

Be sure to follow the orders of your personal trainer so as not to miss the techniques required by the equipment and not suffer any kind of injury. Some exercises with kettlebell, such as swing, carry a large load on the shoulders, so it is important to be careful with this movement.

Also, do a medical evaluation before you start exercising to see if you really are able to perform this or any other type of training or modality.

If even with the recommendations, you decide to work out at home on your own, following the instructions of videos, do not forget to watch the recording that will guide you several times before you start your series. In this way, you will be able to memorize the sequence of movements better and decrease the chances of making mistakes and getting hurt.

And even then, be sure to consult a physical instructor about the exercise, at least once, to have a basic understanding of the activity you will be doing. When you feel any pain or injury while training, stop the activity on time and seek medical help.

Be sure to check also the kettlebell model that is right for you and your fitness. This is because they come in different weights and using a very heavy device can result in If you are unable to control the equipment or maintain proper posture during exercise. For beginners, the recommendation is to start with lighter weights and with the passage of time from practice, to the heavier ones.

In the course of the activity it is also essential to keep your focus on what you are doing. Nothing to pay attention to in the conversation of others or the program that goes on the television. This can de-center you and cause you to shake the device in the wrong way and end up hurting someone who comes close to you or to yourself.

Another important point is to choose a spacious place to train so that you avoid bumping into furniture and objects. And when you realize that the weight used is greater than you can handle, do not think twice: switch to a lighter one.

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Have you tried doing kettlebell exercises? What movements did you like best? Did you have any professional guidance? Comment below!

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