Top Kettlebell Workout!
The human body requires an adequate supply of nutrients, combined with sufficient amounts of physical activity on a regular basis to function properly. When these two basic needs aren’t met, then a person may be at a risk of developing certain diseases and may live a shorter life.
Kettlebell workout for improved strength
Fortunately, many people know that it is important to participate in physical exercises to keep their body active regularly.
There are many different kinds of physical activities that people engage in, and the particular type of activities often depends on certain factors of the specific individual – such as their gender and exercise goals.
While some people exercise to lose weight, others use it to stay fit and healthy, and others apply to reach certain goals.
Most women tend to participate in endurance training, and aerobic exercises as these help them keep a slim physique. Men often participate in strength training exercises, such as weightlifting and other body building activities, to reach (and maintain) a muscular physique.
Physical Exercises For Size And Strength
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Men who want to become or maintain their status as an “alpha male” has to regularly participate in certain physical activities to improve the size of their muscles.
Since strength is also an important element of the “alpha male” stature, it is also important to focus on physical exercises that will promote better power as well. This goes for women as well.
You need to find the perfect balance as, no matter how effective strength training exercises may be in increasing size and strength, some exercises are essential for building up stamina and endurance. This also needs to be accompanied by the best diet plan for their specific goals
During strength training exercises, you may conduct squats, deadlifts, bench presses, shoulder presses and a variety of other techniques to focus on muscles throughout their entire body.
The type of exercises you perform isn’t the only factor that should be taken into account – the accessories that are used to conduct these exercises are also considered to be an essential part of building up the man’s muscle size.
Some famous examples of accessories used to aid in these exercises include barbells, dumbbells and the kettlebell.
Kettlebells as a Strength Training Accessory
Barbells and dumbbells are commonly used during strength training exercises.
They are often considered to be the best choices when it comes to choosing equipment to help build strength and size.
Thus, we often forget that kettlebell exercises are also an excellent option for helping us during their strength training exercises. In fact, there are a lot of benefits kettlebells has to offer over the use of dumbbells and barbells.
Let’s explore some of the top benefits that kettlebells have to provide trainers:
- With the use of kettlebells, the instructor can combine both strength and cardio training exercises, thus eliminating the need to use other equipment, such as a treadmill, to add cardio training to their regimen.
- Because kettlebells can offer the same impact on the body that much other training equipment can, one device can be considered as a multifunctional portable device. Thus, it is much easier to travel with a set of kettlebells than having to take dumbbells, barbells and all the other required equipment.
- Kettlebells are also excellent for people who are trying to lose weight as they offer a combination of different uses. Not only can they help a person burn calories and reduce excess body fat, but certain activities that are conducted with kettlebells can even stimulate human growth hormone release, which may further improve weight loss and muscle gain.
Top 5 Kettlebell Workouts for Gaining Size and Strength
While kettlebells are excellent for participating in workout protocols that can burn calories and reduce a person’s body weight, they are also excellent for improving muscle size throughout the entire body and for enhancing physical strength.
We are going to take a look at five of the top workouts that any person who wants to build both size and strength can do with kettlebells.
This kettlebell workout is easy to do, and adds a lot of variety to a training program.
1. Double Kettlebell Windmill
The strength of a coach’s core plays an important part in their overall physical abilities and is needed for a balanced distribution throughout the body. The Double Kettlebell Windmill is the perfect kettlebell exercise for those who need to add some strength to their core.
It will not only add depth to this region but also provide an increase in hip flexibility, as well as improve the trainer’s range of motion. This exercise does not only focus on strength but is also an excellent balance training exercise.
To perform the double kettlebell windmill, one kettlebell is placed on the inside of the left foot, then cleaned and pressed with the right arm. The right hip is kicked out, while the back of the leg is straightened out at a position that is lower than the trainer’s body. Once done, the position is switched, with the right leg straightened and the left arm picking up the kettlebell.
2. Double Kettlebell Snatch
The kettlebell snatch is the perfect full body workout that strengthens muscles throughout the trainer’s entire body and also helps to improve muscle size in all areas. It is also an excellent method for building up endurance so that the next training session would last longer.
Because the kettlebell snatch works on all parts of the body, it is also considered to be one of the most efficient exercises that can be done to improve strength and size with kettlebells.
A trainer starts this exercise by standing with their kettlebells in front of them. The lower back is arched, and legs are put at a sufficient distance from each other. The kettlebells are then pulled towards the trainer, the movement is reversed, and a “double swing” is performed until the kettlebells are at eye-level. After that, the kettlebells are pulled toward the trainer while they perform a downward squat at the same time. The kettlebells should be caught at the top and, finally, the trainer should stand up.
3. Double Kettlebell Front Squat
Many people consider exercises that target their lower body strength just as important as the exercises that target other parts of their body – such as their arms and chest.
The legs are, after, what carries us every day. The double kettlebell front squat primarily works on the quads, but also helps to improve both strength and size of the glutes, hamstrings and calves.
To do this exercise, the trainer brings both kettlebells to their shoulder (or on like pictured above), with their legs extended and wrists rotated. They start the exercise by squatting down to the lowest point possible, where they then pause for a couple of seconds. The knees are pushed in an outward position during this movement. Finally, the trainer drives downward toward their heels and then stands up.
4. One-Handed Kettlebell Swings
The one-handed kettlebell swing is often performed once a trainer has mastered the two-handed kettlebell swing as it is considered to be the progression of this exercise.
This exercise puts additional demand on the trainer’s shoulder and also develops their core more effectively. It also helps with range of motion and flexibility and is an excellent way to develop the shoulder muscles as well.
While this exercise may seem simple, it can be difficult to master.
The trainer needs to start in a standing position with one kettlebell in front of them. The feet are slightly spread apart – a little more than shoulder width. The kettlebell’s handle is grabbed with one hand, swung backward between the legs and then forward to a shoulder height. Finally, it is swung back between the legs.
5. Alternating Floor Press
Many like to develop certain muscles more than others or put some extra focus into a certain group of muscles to improve strength in that area.
The chest is often one of the muscle areas that are rewarded with some additional targeted training. In such a case, the alternating floor press is an excellent choice for an exercise.
This is a strength training exercise that is perfect for beginners and directly targets the chest muscles.
The trainer needs to lie with their back on the floor and a kettlebell in each of their hands – next to the shoulders. The one kettlebell is placed on the trainer’s chest and the other one in a forward-facing position. Now the kettlebell that is on the trainer’s chest is pushed forward, while the forward-facing kettlebell is brought down towards the trainer’s chest. This movement is repeated in alternating steps.
Working out can be difficult. A person needs the perfect balance between strength, mental focus and endurance.
Fortunately, there are many techniques that can be used to build these characteristics.
Kettlebells are training equipment that is often considered to be for weight loss and cardio only… In reality, they can help a person achieve all of these goals and offer additional benefits for building size and strength at the same time.
The Ultimate Kettlebell Workout Guide – Alex Low
Meighan Sembrano has done her Mass Communication degree. In her free time, she likes to write about health, lifestyle fitness, world news and beauty. She is an author at Consumer Health Digest since 2012. To know more about her, follow her on Twitter, Pinterest.