Another benefit of doing kettlebell exercises is that you can work several muscle groups simultaneously with a single kettlebell. And, if you want to learn more about the benefits of working out with a kettlebell, we’ve got that covered, too. Kettlebell Workout 2 Kettlebell Deadlift: Approach the kettlebell as you would a deadlift, with the kettlebell between your feet. Using your leg muscles, with your upper body still, straighten up to your starting position. As you build up your strength, try to shoot for 6 to 7 sets of 20 seconds each. Be careful to keep your wrists in a neutral position, and stop if you feel that your wrists can’t support your weight. The goal of these workouts is to elevate your heart rate, so be sure that you select a kettlebell light enough to sustain perfect exercise form throughout the entire workout. Bend your knees, lowering the kettlebells to your shins, before driving your body up to standing position. Hold a kettlebell in one hand by your side. You can always increase the weight once you’re comfortable with the correct form for each exercise. We explain how to do each movement, plus the muscles worked and which…, To get bigger arms, it’s important to work the two main muscles in your upper arms: your biceps and triceps. Kettlebells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Raise the kettlebell above your head. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Burn Crazy Fat With This 20- minute Home Kettlebell HIIT Workout Get that dream body and burn some crazy fat with this dumbbell and Kettlebell HIIT workout you can do at home or gym. Holding the kettlebell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. Stand with your feet about shoulder-width apart. Place two kettlebells approximately shoulder-width apart on the floor. Kettlebells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Once you get used to this exercise, you can switch to a heavier weight. Equipment: At least three kettlebells: one light, one medium, and one heavy. Be sure to maintain a firm grip on the kettlebell throughout this exercise. Expect a … Place a kettlebell just outside each foot on the floor. Do 6 to 8 repetitions with one arm, and then switch arms. This makes it a great total-body workout tool. Aim to do 3 to 4 sets as you build up your fitness. Anabolic window refers to the short time after training when your muscles are repairing and recovering. This allows you to do a full-body strength and conditioning workout with minimal equipment. When your chest is even with the kettlebell handles, exhale and push your body back up to its starting position. DVD. Push your hips backward, and bend your knees to reach the kettlebell handles. Kettlebell Workout: 14 Minute Fat Burner You Can Do at Home. You typically use your core muscles more with kettlebell exercises than with dumbbells or barbells. 6 Kettlebell Goblet Squat The kettlebell goblet squat is the ultimate beginners leg exercise and involves activation of the quads, hamstring and glutes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. So, go ahead and invest in a kettlebell or two to keep in your house—that way, you never have a reason to skip your workout. Pull straight up by driving your hips forward. Stand with your feet shoulder-width apart, with a kettlebell between your feet. Instructions: You will be performing many reps for plenty of rounds, and in some cases, you will be performing them for time. When it beeps, start your press set. When you’ve completed your repetitions, return to your starting position. If you only have the space for one piece of workout equipment at home, the kettlebell is a strong contender for the bit of kit you should invest in. © 2005-2021 Healthline Media a Red Ventures Company. Once you know how to do the exercises with the right form using a lighter weight, you can move on to using a heavier weight and increasing your reps and sets. Draw your shoulder blades together and down (“proud chest”) and cast your eyes on a spot on the floor approximately … But despite their centuries-old origins, working out with kettlebells can be an excellent way of getting a total-body workout. Sample 15-Minute Full-Body Kettlebell Workout. Slowly bend both knees so that your thighs are almost parallel to the floor. Squatting down so the thighs are at least parallel with the floor will ensure that the buttock muscles are activated fully. 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