Working Out With a Kettlebell
Published: 29 November 2015
Kettlebells were invented by Russian strongmen in the 1700s to increase strength, flexibility and endurance. Today, they are used by those new to exercise, the every day gym-goer as well as athletes and movie stars. Want to up your cardio and strength but not have much time? Kettlebell exercises utilize athletic movements that recruit large muscle groups and burn lots of calories in just a little bit of time. Whether you are looking to add a new piece of equipment to your home gym or looking for a quick and effective, body-blasting workout that doesn’t require a lot of space, the kettlebell is a fit for you. Flex Fitness Equipment has a wide selection of kettlebells ranging from 4 kg to 32 kg. And best of all they are available for a great price! Here are four kettlebell exercises to add to your regular routine or to perform as their own workout.
Swing: The swing is the most popular kettlebell movement and can be performed with one or both hands. It targets your shoulders, back, hips, glutes and legs. To perform this exercise, start with your feet hip-width apart, hips hinged and knees slightly bent. Hold the kettlebell with an overhand grip and arms fully extended. To initiate movement, explode with your hips to an upright position, extending your legs and swinging the kettlebell up to eye level. And then keep on swinging!
Walking Lunge: This exercise utilizes the muscles of the lower body and the core. You can use either one kettlebell or two if you want to increase the resistance. Hold the kettlebell(s) at chest level and close to your body. Start by lunging forward with one leg and keeping your upper half as straight up as possible to engage your core. Continue lunging forward, alternating legs.
High Pull: This movement targets the shoulders, arms, glutes and legs. Combining a squat and upright motion, grab a kettlebell with an overhand grip. Start with your feet shoulder-width apart and your arm fully extended between your legs. Squat down and then in one fluid movement rise up, driving through your heels to a standing position and pulling the kettlebell up as the elbow drives out. Repeat this motion with your other arm and continue alternating.
Push-up with Row: This is an absolute burner of an exercise that hits your chest, arms, back, and core. You can use either one or two kettlebells, with the latter being more difficult. Start in push-up position holding the kettlebells with a neutral grip (palms facing each other). Perform a push-up and after lift one kettlebell off the ground towards your shoulder using a rowing motion. Place it back down and perform another push-up and row with the opposite arm. Continue alternating.
Buy a kettlebell at Flex Fitness Equipment and begin carving that body with this full-body workout!