2024-09-10 15:30:27
The kettlebell is a must-have tool for those looking to build both strength and cardio.
Their center of mass being located far from the handthis makes them ideal for dynamic and explosive ballistic movements.
But you can also use them for more conventional strengthening exercises. Here are 5 exercises that are worth learning with kettlebells!
1/ Upper body kettlebell press (with glute bridge)
Table of Contents
Table of Contents
If the kettlebell is all you have at home in terms of strength training equipment, you’re going to need a horizontal pushing exercise for a total body workout.
This exercise therefore combines a floor bench press with a bridge, which allows you to work the pectorals, triceps, shoulders and glutes at the same time.
Using kettlebells adds additional difficulty due to the unstable position of the load, thus placing greater strain on the stabilizer muscles.
To maximize the benefits, hold the bridge for the entire duration of the exercise, which will allow you to gain range of motion (you will be able to lower your elbows lower).
To do this, you will need the kettlebells that rest on your forearmsexternal side, which will force you to resist this abduction and therefore place more tension on your pectorals.
Alternative : If you only have one kettlebell, you can do diamond pumps on this one.
2/ Lower body in the Cossack squat
Now let’s move on to leg work with the Cossack squat, a great move for hip mobility and posterior chain strengthening.
Unlike traditional squats, this exercise is done in the frontal planestrengthening the adductors and muscles around the hips.
It can also help improve flexibility and prevent lower back pain.
The unilateral position allows you to target one side of the body at a time, strengthening balance and stability.
To do this, find a comfortable leg spacing and then lower yourself to your right side, bending your right knee while extending your left leg. Return to center and repeat on the other side.
Your kettlebell should be in front of you and act as a counterweight that will help with your stability.
3/ A gorilla back with rowing
We saw our pushing exercise previously, now let’s move on to the reference pulling exercise which will do the most good for our back and our posture.
For this, we have never been able to do better than “rowing” which is practiced very well with kettlebells.
Here you have the choice, leaning bust draw, renegade draw or gorilla row as we will see here.
You will need two kettlebells to work your back muscles, trapezius muscles and others rhomboids.
Place them on the floor in front of you, fairly close to each other, then grab them by bending your knees slightly and sending your hips back like a deadlift.
You want to have a nice stable position throughout your body, and as you push one hand against the left kettlebell, you’re going to pull the right one with the other hand.
Alternate between pulling to the right and pulling to the left.
To go further and increase the range of motion, you can place your feet on a support (2-3 large books will do the trick).
Bonus: abs with the “halo”
The halo exercise is harder than it looks!
It involves rotating a kettlebell around your head, strengthening the shoulder muscles, triceps, back and, most importantly, the core stabilizing muscles.
This movement also improves shoulder mobility and is great for general fitness training exercises.
Pay attention to technique, it is crucial to keep your elbows pointing upwards during the rotation and to pass the load behind the neck.
For the grip, you want to grab the kettlebell on the sides of the handle, with the bell on top (kettlebell upside down) to really work your grip strength.
Engage your abs well so as not to lean backwards.
See you here for more kettlebell ab exercises.
Conclusion
Kettlebell exercises provide a full range of benefits for the entire body.
They combine strength, endurance and mobility in a unique format.
Whether you’re looking to improve your athletic performance or simply strengthen your overall body, these six moves are a must-do.
Remember to vary your exercises and adjust the loads to avoid stagnation and constantly progress in your training.
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Kettlebell workout PDF
The Ultimate Guide to Kettlebell Exercises: 5 Essential Moves for a Full-Body Workout
Are you looking for a versatile and effective way to improve your strength, endurance, and mobility? Look no further than kettlebell exercises! Kettlebells are a must-have tool for those seeking to build both strength and cardio, and their dynamic and explosive ballistic movements make them an ideal addition to any workout routine.
In this article, we’ll explore five essential kettlebell exercises that target different parts of the body, providing a comprehensive and challenging full-body workout.
**1. Upper Body Kettlebell
Kettlebell workout PDF
Kettlebell Exercises: A Full-Body Workout for Strength and Cardio
The kettlebell is a versatile and effective tool for building both strength and cardio. One of the key benefits of kettlebells is that their center of mass is located far from the hand, making them ideal for dynamic and explosive ballistic movements [1[1]. However, kettlebells can also be used for more conventional strengthening exercises.
In this article, we’ll explore five exercises that are worth learning with kettlebells, including the upper body kettlebell press with glute bridge, lower body in the Cossack squat, a gorilla back with rowing, and a bonus exercise for abs with the “halo”.
1. Upper Body Kettlebell Press with Glute Bridge
If you only have a kettlebell at home for strength training equipment, you’ll need a horizontal pushing exercise for a total body workout. This exercise combines a floor bench press with a bridge, allowing you to work the pectorals, triceps, shoulders, and glutes at the same time. Using kettlebells adds additional difficulty due to the unstable position of the load, placing greater strain on the stabilizer muscles.
To maximize the benefits, hold the bridge for the entire duration of the exercise, which will allow you to gain range of motion (you will be able to lower your elbows lower). You’ll need the kettlebells to rest on your forearms’ external side, which will force you to resist this abduction and therefore place more tension on your pectorals. If you only have one kettlebell, you can do diamond pumps on this one.
2. Lower Body in the Cossack Squat
Now, let’s move on to leg work with the Cossack squat, a great move for hip mobility and posterior chain strengthening. Unlike traditional squats, this exercise is done in the frontal plane, strengthening the adductors and muscles around the hips. It can also help improve flexibility and prevent lower back pain. The unilateral position allows you to target one side of the body at a time, strengthening balance and stability.
To do this, find a comfortable leg spacing and then lower yourself to your right side, bending your right knee while extending your left leg. Return to center and repeat on the other side. Your kettlebell should be in front of you and act as a counterweight to help you maintain balance.
For a beginner-friendly kettlebell workout, check out Joe Wicks’ YouTube video on kettlebell exercises for beginners [2[2].
Conclusion
Kettlebells are a versatile and effective tool for building strength and cardio. By incorporating exercises like the upper body kettlebell press with glute bridge, lower body in the Cossack squat, and others into your workout routine, you can improve your overall fitness and athleticism. For more kettlebell exercises and workouts, check out Men’s Health’s article on the best kettle
