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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
This particular workout is for both intermediate and advanced level users who are exercising for arms, chest and back. Chest, arms, back

* 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.

* 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

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.

* 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.

* 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

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.

* 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

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

* 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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