Top 3 Kettlebell Exercises
Kettlebell Dead Lift
Targets: Legs, glutes, arms, back, abs
Level: Beginner to intermediate
How: Begin by standing in an upright position with feet spread about shoulder-width apart. Keeping the back straight and toes pointed slightly outward. Then squat down while holding the kettlebell firmly with both hands, focusing your heels on the floor and concentrating on contracting the abdominal muscles. You are not swinging the kettlebell, simply squatting for about 2 seconds, and then rising to a full standing position.
Kettlebell Single-Arm Swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner to intermediate
How: Stand up straight with your feet planted about hip-width apart with the kettlebell in between. Bend down from the hips, pick up the kettlebell with one hand, and swing it out in front of you until your arm becomes parallel to the floor. Don’t bend the wrist and keep the arm straightly extended. After 10 to 15 reps, switch to the other arm.
Kettlebell Lunge Press
Targets: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate
How: Stand up straight while holding the kettlebell in front of your chest with both hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead Return to standing while bringing the kettlebell to your chest. Go for 10–15 reps on each leg.
For a more advanced move, use two kettlebells.
1 comment
Hi,
Its a wonderful post. Kettlebell exercises are getting popular with time. Its a simple,easy equipment that people enjoys in home gym. Kettlebell press, kettlebell single-arm swing and kettlebell dead lift can be the starter for any beginner. The way you demonstrated
kettlebell exercises are absolutely amazing. People should learn more about kettlebell workouts and the benefits they have in long run. I believe that 30 minutes kettlebell workout per day can help strengthen you body and enhance overall functionality.