Get Fit with These Kettlebell Exercises
Needing a way to spice up your workout? Ever tried using a kettlebell? Kettlebells make for a great way to live the DIY lifestyle at home with exercises you can do in minutes in almost any room! Try these 5 kettlebell exercises in order to get a full-body workout that will build muscle and burn calories!
Great Kettlebell Exercises
Kettlebells are ball-shaped, cast-iron weights that build entire body strength and can weigh anywhere from 5 lbs. to more than 100 lbs. They’re also used to create stamina and muscle mass as well.
The goal is to hold the kettlebell’s handle in one or both hands and perform various swings, presses, or pulling motions.
Certain movements require that you change the kettlebell from one hand to the other as you move laterally or as the weight swings upward, making you engage your entire core and learn to stabilize your body in a new and better way.
Kettlebell Training Benefits
Virtually anyone can benefit from training with kettlebells. Some of the key benefits include the following:
- Improved agility and coordination
- Better overall alignment and posture – several kettlebell exercises target the postural muscles
- Helps athletes prevent injuries since several of them occur when moving fast and suddenly stopping (eccentric deceleration). Kettlebell exercises train a person’s body regarding eccentric deceleration, which leads to a stronger, healthier body on the field or court
- Saves training time. Kettlebell exercises work to train multiple fitness aspects during the same session, including stability, balance, strength, cardio, endurance, and power
- Simplicity – working out with kettlebells is simple. The workouts are uncomplicated and only one piece of equipment is required
- Kettlebell exercises are weight-bearing and functional, which enhances bone density and keeps the physical body strong for other tasks
- Decreases risk of injury when the correct weights and good form is used
- Enhanced endurance and power development, which is necessary for many sports
- Increased efficiency in other kinds of exercise
How Kettlebells Help Build Explosive Power
Explosive power is one of the most desired traits that any athlete can have.
If you watch any professional sports, you’ll notice that the best athletes aren’t competing at a slower pace. Athletes are able to develop explosive power by utilizing several different tools.
Even though traditional dumbbells and barbells are always great choices to use, kettlebells are recognized today as one of the best ways for enhancing explosive power.
In order to develop explosive power, the exercises must be performed at high speed. Training with kettlebells can facilitate this in a natural, quick, fluid motion that’s quite similar to performing certain skills in sports.
The majority of kettlebell exercises enable a person to generate a significant amount of power in the lower body, then shift that energy through their core, and complete the motion with an upper-body movement, much like swinging, throwing, tackling, or shooting.
Consider adding the following kettlebell exercises to your workout regimen in order to give yourself a boost of power as well as add some variety to your normal routine.
Add them to either your upper-body or lower-body workout or do them as a complete workout on their own.
1. The Swing
The kettlebell swing is the basis for any other kettlebell movements in general. The ‘swing’ works to develop your leg and hip muscles, which trains them to properly decelerate and re-accelerate.
In reality, this key skill is very important for almost every athlete since they are constantly landing or stopping and then exploding in various directions all the time. Do this exercise using one arm in order to add strength to your core.
- Assume the standard quarter-squat position while holding the kettlebell in between your legs
- While keeping both your arms straight, proceed to drive through heels and then explode upwards with your hips in order to bring the kettlebell back in front to your chin level
- Last, return to the initial stance with control and repeat
2. Banded Swings
Banded kettlebell swings are a good option for the more advanced athlete. Once the standard swing starts to become rather easy or you lack heavier kettlebells, simply fasten a resistance band to make the movement harder.
This will increase the speed of the swing’s downward phase, forcing a quicker deceleration and, thus, a stronger acceleration.
- Attach a resistance band to the kettlebell and then stand on the other end
- Assume the regular quarter-squat position while holding the kettlebell in between your legs
- Keep both your arms straight and drive through heels and then explode upwards using your hips in order to bring the kettlebell back in front to your chin level
- Resume the starting position with steady control and repeat
3. Push Press
This key exercise is designed to develop strength and power throughout the whole body. First, you need to generate power using your legs and hips, transfer the energy through your core, and then finish using an upper-body movement.
This exercise will eventually strengthen all your muscles, which are obviously needed for most sports.
- Assume the athletic position while holding the kettlebell at a rack position
- Next, bend at your knees and hips to lower yourself into the quarter squat
- Extend your hips and knees while extending your arm in order to push the kettlebell over your head and hold it for a second
- With full control, lower the kettlebell to the starting position
- Repeat for a number of reps and then switch arms and repeat
4. The Snatch
The kettlebell snatch is a difficult exercise due to the long distance required to drive the weight. Because you’re not using your upper body to actually move the kettlebell, your knees, ankles, and hips are using all their power to make it happen.
Try to master the basic kettlebell swing prior to doing this more challenging exercise for best results.
- Start in the athletic position with your feet shoulder-width apart while holding the kettlebell in between your knees with one hand
- Slightly squat and then press off the ground quickly with a jumping motion
- Extend your hips, knees, and ankles while pushing your kettlebell outwards and upwards
- Let the momentum propel the kettlebell upwards and over your shoulder
- Remain in the fully extended stance for a second and proceed to lower
- Repeat for a number of desired reps
- Switch arms and repeat
5. Sumo Squat Jumps
This is a version of the regular squat jump using a wide stance. In this stance, your hips are doing the majority of the required force that ultimately powers your body off the ground.
- Stand with your feet a bit wider than shoulder-width apart with your toes pointed outward while holding the kettlebell in front of you using both hands
- Bend your knees and hips to lower your body into a squat while keeping your chest up and your back flat. Jump up and out of the squat position as high as you possibly can
- Softly land and keep repeating
- Perform a number of reps as desired
Use these kettlebell exercises to maximize your explosive power and overall strength in order to dominate the court or field. When properly used, kettlebells are very effective training and strength developing tool for total-body conditioning.
An essential supplement you may want to consider taking in order to enhance your fitness routine as well as boost the nutritional value in your diet is, of course, a good multivitamin.
The best vitamins are all-natural so your body has a better chance of absorbing more of the nutrients it offers.
Just keep in mind that supplements are not some magic pill that fixes everything. First you need to have your nutrition in order before you even consider them.
Then be careful of false advertising. I personally use Progenex just because I do Crossfit, however, I recommend that you check on Amazon for good deals on some good supplements.