The kettlebell was first used in the 1700s in Russia. Kettlebells burns calories, strengthen muscles and improve muscular strength and endurance. Today, the kettlebell is a popular exercise tool that appeals to beginners and advanced exercisers alike. Once you have mastered beginner and intermediate exercises, you can try advanced exercises or advanced variations.
Front Squat
The front squat exercise uses two kettlebells and your body weight to strengthen your legs. The core muscles also work during the front squat to stabilize your spine and keep your back straight. The starting position for this exercise is done by standing in what is called the rack position. The feet point outwards with the heels slightly further apart than the distance of your shoulders. You hold the kettlebells in front of your shoulders with your elbows bent. The elbows point downward and the kettlebells rest on the back of your forearms between your upper arms and your biceps. Face your palms forward. Stand up tall and look forward. This is the rack position. To do a front squat, bend your knees and lean forward slightly. Push your hips back and keep your weight in your heels. Lower until your quads are parallel to the floor. Then, press your body back up straight to return to the rack position.
Clean and Press
The clean and press is an advanced exercise that works your shoulders, arms and core. The clean and press also begins in the rack position, with your feet wider than shoulder-width apart and the kettlebells resting on your forearms. To perform a clean and press, bend your wrists forward to bring the kettlebell in front of your forearm and then lower your arms straight toward the floor. Continue to lower the kettlebells between your legs and behind you. Although you are effectively swinging the kettlebells and using momentum, you should maintain smooth, coordinated movements. Reverse the motion to bring the kettlebells back in front of your body. Flick your wrist as it raises past stomach level to flip the kettlebell over to the back of your forearms and return the kettlebells to the starting position in front of your chest and shoulders.
Advanced Windmill
The advanced windmill targets the oblique muscles on the sides of your waist. The abs, glutes, shoulders and hamstrings are also strengthened through doing the advanced windmill. A single kettlebell is used, so do an equal number of reps on each side. Begin this exercise in the rack position with a kettlebell in your left hand. Put your right hand on your lower back to get it safely out of the way. Lift your left arm straight toward the ceiling. This is the starting position. Then, bend forward at the waist with a straight spine and rotate your shoulders to the right. Look up toward your left hand and shift your hips back and to the left. Return to the starting position and repeat on the right.
Member Comments