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How to Master a Kettlebell – A Perfect Guide (Part -2)

In my previous article, I talked about a few Kettlebell workouts like kettlebell swing, two-arm kettlebell row, kettlebell figure-8, kettlebell goblet squat. In continuation, today I would like to talk about a few more kettlebell exercises.

Kettlebell Push-Up
Results:
This particular workout is for both intermediate and advanced level users who are exercising for arms, chest and back. Chest, arms, back

Procedure:
* This workout is somewhat similar to push-ups, however, the only difference is, we will be holding kettlebells while doing so.
* Hold the kettlebells from handle the usual start position.
* Now, you need to lower your body, and then, you need to push your back up.
* Irrefutably, it is not going to be an easy task. While in push-ups your hand are on the floor, while doing this, your hands are going to be on handles rather than on the floor!
* Try doing at least 10 to 15 reps.

Kettlebell push-up with row

Results: Like kettlebell push-up, this workout is for arms, chest and back. However, due to additional complexities, this is only suitable for advanced level users.

Procedure:
* The position is going to be similar as it was in case kettlebell push-up.
* Unlike kettlebell pushup, for this workout, a kettlebell is not going to remain on the floor.
* Keep your left hand on the top of the kettlebell handle (placed on the floor) and lift your right hand along with the kettlebell.
* Once done, return back to your starting point.
* Keep repeating it for at least 5 to 8 times with each arm.

Half Getup

Results:
This workout is for Abs, arms, back and only do if you are either on an intermediate or advanced level of your training. Specifically not for the beginners.

Procedure:
* So far we have done a lot with body-up motions. Let move on to the next level now. Let us get low now.
* You need to lie down on your back.
* Keep you legs straight out.
* Let the action begin. Hold the kettlebell in your right hand and extend your arm.
* Now you need to bend the left knee and begin to rise.
* Try doing this for at least 8 to 10 times per side, if you really want to take it as a challenge.

Single arm kettlebell snatch
Results: While doing this workout you actually will be working on your shoulders, chest and back and again, this is for advanced level users only.

Procedure:
* Put the kettlebell between the feet and keep your knees bent.
* Next, think like of you being announced as a king of the ring and ring referee is lifting your hand up.
* You need to explode up onto your toes. Also, pull the kettlebell up until it reaches the chest.
* Once you reach, bring the weight overhead. Mind you grip and do not let it fall on your head.
* After reaching the top, you then need to bring it back down and closer to the ground.
* Keep doing it for at least 6-8 times.

Split jerk

Results:
If you are on an advanced level of your training and looking for an for your shoulders, chest, back and legs, this is your pick.

Procedure:
* Stand straight and hold the kettlebells in both hands.
* Your palms must face front i.e it should look like your fingers are touching your chin.
* Next, bend your knees and lift the kettlebell over your head.
* Once you reach the top, return your body to standing position and lower the weight.
* To start with, do this for another 4-6 times on each side.

Kettlebell clean

Results:
Kettlebell clean is a workout for advanced level users who are exercising for the of their legs, butt and back.

Procedure:
* To start with you need to keep the kettlebell between the feet.
* Once ready, you then have to swing it upwards.
* Hold the kettlebell and lift/shrug your shoulders.
* Pull up your body and lift the kettlebell up to the shoulder.
* Remember, the ‘bell must end in the “rack” position. It has to rest on the forearm.
* Finally, bring the kettlebell back and put it as close to the floor as you can.
* We need to repeat this for 10 to 15 reps.

In my next article, I will be talking about a few more exercises like military press, deadlift, slingshot, floorpress and windmill. Till then, stay tuned and stay safe. Keep Swinging.

(: )

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