For the gym industry, one of the biggest changes over the past decade has been the emergence of “functional training.” Today’s fitness fans, using a variety of fitness AIDS, continue to rotate, hit, flex and push and pull a variety of functional training, towards the body of their dreams.
But it has to be said that using functional fitness methods is definitely useful! It not only enables exercisers to achieve their expected fitness goals, but also makes it easy to see the results of their hard work in other aspects of life. For example, jumping higher and running faster at regular tryouts, or being better able to pick up your toddler and carry him or her up the stairs to bed.
Today, we introduce the “soul mate” of functional training – kettlebell.
By combining heart strengthening, strength training, and flexibility training (often all in the same exercise), kettlebells will give you a new look at training strength. Not only do they do a great job of making you stronger and your muscles and connective tissue firmer in ways that traditional free-weight machines don’t, but you can also use them to do exercises that will give you better weight loss results.
If you’re looking for better mobility, kettlebells are the perfect fit, as kettlebell training can challenge your range of motion in unexpected ways.
Whether it’s the heart-pounding, frantic traditional kettlebell swing, the difficult “windmill” pose that tests the limits of flexibility, or the grueling reverse kettlebell lift that trains wrist and shoulder stability, these kettlebell exercises work different parts of the body at the same time to build muscle strength.
Having said so much, here are the seven kettlebell training actions you have selected for everyone. Don’t you hurry up?
Tip: Different movements can exercise different parts of the body, you can choose according to your own needs.
1. Swing the kettlebell with both arms
Build muscles: gluteus, hamstrings, vertical spine, core, upper back, shoulder muscles
1. Place a kettlebell on the ground about 30cm in front of you. Stand with your feet shoulder-width apart, bend your hips and extend your arms. Pick up the kettlebell and keep your torso still.
2. Start by swinging the kettlebell back through your crotch, similar to how the center passes the ball to the quarterback in football. Then use your hips to quickly reverse the direction of motion, swinging the kettlebell forward, and at the same time switch from a prone to an upright position, swinging the kettlebell in front of you at shoulder height.
3. Immediately turn the hips again to bend down, swing the kettlebell backward through the crotch, and repeat until you have completed 15 to 20 movements.
Training tip: Keep your knees slightly bent and your spine still to achieve true hip rotation without arching your lower back.
2. Single-arm kettlebell swing
Build muscles: gluteus, hamstrings, vertical spine, core, upper back, shoulder muscles
This is a variation of the two-arm kettlebell swing, which works the same muscles in a similar way, but with a slightly lighter kettlebell.
Training tip: Keep your knees slightly bent and your spine still to achieve true hip rotation without arching your lower back.
3. The windmill shakes the pot
Build muscles: core, lats, shoulders, erector spine, hamstrings, gluteus
1. Stand with the kettlebell in your right hand with your feet shoulder-width apart and turn left about 45 degrees. Lift the kettlebell in front of your shoulders, then over your head.
2. Hold this position so that the kettlebell is on the wrong side of your right forearm, then keep your knees slightly bent and head out of your hips to the right (leaning to the left), with your left hand reaching down toward the inside of your left foot. When reaching the bottom, the arms should be aligned vertically and the torso should be almost parallel to the floor.
3. After a short pause, keep your arms straight and return to the starting position. Repeat 6 to 10 times on each side of the body.
Training tip: Keep your torso still and your shoulders in a fixed position to hold the kettlebell while leaning over. Avoid bending your elbows.
4. Turkish stand up pot
Build muscles: gluteus, hamstrings, quadriceps, core, shoulders, upper back
1. Lie on your back with your right arm upright above your chest and hold the kettlebell. Bend your right knee, put your right foot flat on the floor, straighten your left leg, and lean to your left in a sitting position, making sure to keep your right arm straight.
2. Continue to hold the kettlebell upright with your right arm while continuing to sit up with your left forearm and left hand for support. Next, prop up with your left hand and right foot at the same time, lifting your hips off the floor.
3. Swing your left leg behind you until your left knee touches the floor, then shift your weight onto your right leg and rise, holding the kettlebell upright with your right arm the entire time. Do the above steps in reverse until you lie back on the ground. Repeat 5 to 8 times on each side of the body.
Training tip: Avoid sitting up with momentum, and always hold the kettlebell with your arms upright.
5. Cup and pot squat
Muscles: gluteus, hamstrings, quadriceps, core, biceps, upper back muscles
1. Hold the kettlebell handle with both hands and stand in front of your chest.
2. Open your feet slightly wider than shoulders, keep your torso still, and move your hips back into a squat. When the tops of your thighs are parallel to the floor and your elbows are between your knees, pause briefly and then rise to resume your starting position. Repeat 10 to 12 times.
Training tip: Keep the kettlebell close to your chest throughout the exercise and focus on “tearing the ground” with your feet to engage your gluteal muscles.
6. Back lunge kettle lift
Build muscles: gluteus, hamstrings, quadriceps, core, shoulder muscles, triceps
1. Hold the kettlebell with one hand in front of the shoulder, so that the kettlebell is resting on the shoulder.
2. Step back with the leg on the same side of the pot arm in a back lunge. At the same time, hold the kettlebell above your head until the hind knee is only a few centimeters off the ground and the holding arm is completely straight.
3. After a short pause, lower the kettlebell back to the starting position. Repeat 8 to 10 times on each side of the body.
Training tip: Keep your core slightly tight and avoid over-arching your lower back to lift the kettlebell above your head.
7. Kettlebell upside down
Build muscle: shoulder muscles, triceps, forearm muscles, core muscles
1. In a half-kneeling position, grab a kettlebell with one hand and lift it in front of your shoulder so that the flat base of the kettlebell is facing the ceiling.
2. Tense your core and hold the kettlebell above your head, making sure not to change the position of the kettlebell. At this point, the muscles of the forearm and the stabilizing muscles around the shoulders will exert themselves.
3. Pause while lifting the kettlebell to the top, then lower the kettlebell and repeat. Repeat 8 to 10 times on each side of the body.
Training tip: Choose a kettlebell that is a little lighter than the dumbbell you normally use for (shoulder) presses to make sure you can hold it steady.
Post time: Jun-07-2024