It mightn’t look like much, however, take it from us: kettlebell exercises are your ticket to faster fitness. Packing the same weighty punch as dumbbells do, and well-suited to the heart rate-spiking benefits of HIIT, these cannonball-shaped weights build power, endurance, muscle as well as strength simultaneously for heavyweight results.
Even today, the kettlebell is underused as well as misunderstood by most of the gym-going community, however, don’t let that fool you. As Arnold Schwarzenegger says, ‘The muscle doesn’t see what you’re holding in your hands’. And as they’re compact, adaptable and versatile, the kettlebell is an ideal bit of exercise equipment for the home workout warrior.
Ready to add kettlebell exercises to your armoury? We run through the benefits of kettlebell exercises, reveal the most effective kettlebell exercises as well as workouts in order to burn fat, build muscle and increase fitness.
The Benefits Of Kettlebell Exercises
Kettlebells can be utilised for strength, endurance, flexibility as well as balance training. These are the four main aspects of fitness. This is certainly one of the biggest benefits of kettlebells. They are versatile and they streamline things!
In a fast-paced complicated world, the ability to do total body conditioning with one piece of exercise equipment is a great change of tempo. As a matter of fact, we’d go out on a limb and say that kettlebells are one of the absolute best tools in existence for truly effective, result-achieving, safe and full-body conditioning.
In addition, there are a number of different reasons why kettlebells are great for improving core strength as well as stability.
As many kettlebell exercises are a format of ballistic training. Ballistic training works on explosive power through maximising acceleration and also minimising deceleration. These movements – which are explosive – are responsible for stimulating the ab muscles very well. They require core contraction and coordinated breathing as the movements are intense. This leads to serious improvement in core strength, even when not necessarily targeting your core like you would with crunches or leg raises.
Kettlebell Thrusters
This ignored kettlebell exercise blends a front squat with an overhead press. This kettlebell exercise works your full body in the process. There will be pain however it will be a good kind of pain, which is what the absolute best kettlebell workouts are all about. Here’s how to execute this exercise:
- Grab two kettlebells and then stand with your feet hip-distance apart.
- Hold the kettlebells in the rack stance (so that the weight is lying on the back of your shoulders).
- Lower as you bend somewhat at the knees into the semi-squat position.
- Hold for a second and then power upwards with all your might. Push through at the legs as well as your heels.
- As you reach the upright position, make use of the natural momentum of the kettlebells u birder to press them up.
- Finish the kettlebell exercise with your palms facing outward.
- Lower back into the beginning position and repeat.
- Perform three sets of three reps, increasing the weight – as well as number of sets – as you improve.
Muscles worked: shoulders, legs
Difficulty level: Intermediate-advanced
Contact Trifocus Fitness Academy
If you would like to become a kettlebell instructor then you need to do our Kettlebell Instructor Course. Follow this link for more information.
