Kettlebell Exercises
If you think dumbbells are the hardest to do, wait till you get your hands on a kettlebell. A kettle bell is a cannon-ball shaped iron weight with a handle. They are otherwise known as ‘girya’. They originated in Russia in 1700s. Kettlebells have never really gotten the attention they deserve in the realms of weight loss and fitness. However, now their benefits are being recognized and several workouts are being devised to target various muscles of the body.
Why it works?
Well, for starters, Kettlebells are designed in a manner that challenges your endurance and strength. Its thick handle gives your grip a touch time, which in turn forces you to put in more strength to perform exercise moves. This grip works your core and urges you to focus on good form and enhanced body balance. Kettlebells come in various weights ranging from 4 kilograms up to 36 kilograms.
What are the benefits of Kettlebell exercises?
- They give you a killer cardio workout.
- Their design helps perform smooth swing movements that help in improved grip, core strengthening and stronger arms.
- They cause extra muscle activity which helps burn more calories
- They are versatile. They can be incorporated in any kind of workout routines.
- They give you a very fine muscle definition while torching fat.
- They are simply fun to do!
Here are a few kettlebell exercises that target different muscle groups of your body.
- Double Arm Kettlebell Row
(Level of Difficulty: Easy-Medium; targets back, shoulders and arms)
- Hold a kettlebell in each hand.
- Bend your knees very slightly.
- Bend forward, such that your back is perpendicular to your thighs.
- Place your arms holding the kettlebells near your knees.
- Pull the kettlebells towards your stomach and then return to the initial position.
- Do 12-15 reps.
Tips: Engage your core. Make sure your elbows stay close to your ribs for a more impactful workout.
- Russian Kettlebell Swing
(Level of Difficulty: Easy; targets back, shoulders, hips, glutes and arms)
- With your feet placed a bit more than hip-width apart, stand up straight.
- Hold a kettlebell with both hands in front of your body.
- Bend your knees slightly and lower you body (not as much as a squat).
- Push your hips forward swiftly (such that you are standing up straight) while you swing the kettlebell upwards.
- Return to initial position and repeat.
- Do 12-15 reps.
Tips: Engage your core and glutes. The right way to do this swing is to carry out the motion through your hips and NOT your arms.
- Kettlebell Goblet Squat
(Level of Difficulty: Medium; targets back, glutes and legs)
- With your feet placed a bit more than hip-width apart, stand up straight.
- Hold a kettlebell with both hands near your chest.
- Pressing your heels to the ground, start squatting.
- Ideally, your hips should push backwards until the thighs are parallel to the ground.
- Return to initial position and repeat.
- Do 15-20 reps.
Tips: Engage your core and glutes. To avoid any injuries, ensure that while squatting, your knees do not go beyond your feet.
- Kettlebell Russian Twist
(Level of Difficulty: Medium; targets abs and obliques)
- Sit on the floor with your feet placed firmly on the ground.
- Hold a kettlebell with both hands near your chest.
- Lean backwards till your body is in a 45 degrees angle.
- While you grip the kettlebell tightly, twist sideways from your waist.
- Return to initial centre position and alternate sides.
- Do 15-20 reps on each side.
Tips: Form is extremely important here! You need to pay attention to your back as you might not want to push it to levels it is not yet ready for.
Make sure you understand these exercises well before you try them to avoid any kind of injuries. Listen to your body. These exercises are likely to cause discomfort and a little bit of pain. But, if you are in excruciating pain while doing them, STOP! At Bootcamp Chennai, we guide you in doing these exercises while concentrating on your form and your fitness levels. Join our classes and swing some kettlebells!
