Discover the Best Kettlebell Exercises For Training Variety
The key to success when doing resistance training is consistency with variation and today we will help you discover the best kettlebell exercises. You need to exercise regularly to build up your strength and stamina. Many people are able to achieve this. The second component is to add variety to your workouts. Many people get stuck here with boring, ineffective training programs.
We are all creatures of habit and that can be seen even in the way we exercise. It is so easy to fall into the trap of doing the same exercises daily and not try something new. We never like to push ourselves past the comfort zone. That is why many people hire personal trainers to structure varied workouts and keep them motivated.
If you can’t afford a personal trainer, don’t worry. There are many ways you can learn to vary your workout. We found kettlebell training years ago and found it to be such a fun as well as a challenging way to exercise. We enjoy sharing that excitement with you if you are looking to discover the best kettlebell exercises.
Just as with all things, there are varying levels of difficulty for beginners, intermediate and advanced. You need to find the exercise that is just right for you. Don’t be too ambitious and try to save time by doing the advanced moves. That is just asking for trouble and an injury can put you out of action for months.
Now let’s look at the 4 best kettlebell exercises that will leave you sweating and panting.
- Two-handed kettlebell swing
Exercise Target Areas: Shoulders, back, legs, hips, glutes
Instructions: This is the most popular of all the kettlebell moves and is perfect for beginners.
Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing downwards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.
You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.
Exercise Target Areas: Arms, back, abs
Instructions: You need to start with your legs wider than your hit-width. Next, assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.
Kettlebell Russian twist
Exercise Target Areas: Abs, obliques
Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.
Be seated on the floor with your legs bent and feet slat-like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.
One Of Our Best Kettlebells Exercises is TheOne-Arm Kettlebell Snatch
Exercise Target Areas: Shoulders, chest, back
Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you’re on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.
These are just a few exercises, to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.
So the way you see yourself improve is to keep a journal to record your routines, sets, reps, etc. This is very important as it will show you how much you have progressed. Do NOT rely on your memory. Most people can’t even remember what they had for lunch 2 days earlier. You will not remember your workouts 2 months from now.
As you progress, you will learn new techniques and may even forget the old moves you used to perform before. So, when you have a record, you can always go back to it and refer. This will make varying your workouts in future much easier. You may always use workouts you did months ago and just increase the weights. It will seem like a whole new workout to your body.
Hope you find it as fun and exciting a way to train as we have! We recommend to our clients the Kettlebell Exercise Fat Loss Workouts Program So there you have it the best kettlebell exercises that will help you get started with kettlebell training!