My workouts are never boring or the same whether I am in the gym by myself or with my coach. Dumb bells, kettlebell exercises, TRX straps, battle ropes, body weight exercises, you name it…we do it.
I’m not the biggest fan of kettlebells but they work and I incorporate them here and there.
Let’s work with the kettlebell raise
Start with the kettlebell between your feet, set a bit wider than hip-distance apart. Grab onto the handle with one hand with the knees bent and hips back. Then, pull the kettlebell to the shoulders while the knees straighten and elbows rise. Remember: The force is coming mostly from the hips, the arms pulling at the very end.
Keeping the core engaged the whole time, move the weight back down to the ground. Switch arms and repeat for 12-15 reps.
I have to be honest, sometimes I wonder where she digs up these exercises. I never know what we will be doing regardless of the muscles we are working. She looks at me, smirks and then we get to work. This one is no different.
The kettlebell originates from Russia as a tool farmers to weigh-up their crops and has been around since the 1700s. It’s capable of delivering an explosive full-body workout, which builds power and burns fat.
Most people add the kettlebell swing
The kettlebell swing keeps the muscles working through the entire motion, so they work all together which avoids imbalances.
Stand with a wide stand and your feet shoulder-width apart (feet either pointing straight ahead or turned slightly out), hold the kettlebell with both hands, elbows locked and hands touching. Relax your shoulders and pull them down away from your ears. Don’t forget to engage your abs.
You’ll be working a lot of the posterior muscles, glutes, hamstrings and all back muscles. Try to squeeze your glutes, and explosively swing, with a pelvic thrust the kettlebell to eye level or as high as you can. Then let the kettlebell swing backward between your legs. Repeat 12-15 times.
I would suggest start with a lighter weight. You can gradually increase once your strength and technique improves.
I am always looking for new ways to keep my body growing and guessing. Kettlebells are one way to do that in the gym.
What are your favorite kettlebell exercises?