Kettlebell exercises are a great way to spice up your workout routine and keep it from becoming stale and boring. Many gym enthusiasts have a goal of enhancing muscle tone, improving physical strength, or building their core but find that after a significant period of time, their progress begins to plateau. Toning exercises with kettlebells are becoming a popular alternative for reinvigorating your fitness program as well as your mental motivation.
Kettlebell Dead Lift
The Dead Lift is one of the best kettlebell exercises for a great overall body workout. It works the abs, hamstrings, and buttocks of the lower body while also stimulating muscle tone in the chest, shoulders and arms of the upper.
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
This toning exercise works the derrière and the quads. 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. These kettlebell exercises make your butt and legs look great!
Bodybuilders know very well the importance of the shoulder press. It is a core workout exercise that works multiple muscle groups at the same time. The kettlebell press is a similar toning exercise, working the shoulders, back and triceps. You will normally do one hand at a time. Start with legs firmly planted about shoulder width apart and lift the kettlebell to your chest. As you breathe out, press the weight above your head and hold for 2 seconds. Then lower back to your chest. Repeat for 10-15 reps. Make sure your buttocks are clenched, and your abs are tight for best results.
In just three simple kettlebell exercises, you have managed to hit all of the major muscle groups. Start out with 3 sets of 10 reps, gradually increasing to 15 reps over time. Once you can complete 15 reps easily and without getting winded, it is time to increase the weight! There are lots of different exercises using kettlebells. Some focus on toning, others on increasing muscle mass, but all of them are a great way to keep your workouts interesting!
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