Written with love, by Nikki Lian
Kettlebells have been used in training since around the 1940s. The Soviet Army would use them as part of their conditioning programs. With that being said, why wouldn't one think we can benefit just as much from using these simple pieces of equipment?
Here are some exercises you can do with a single Kettlebell that can be stored easily and neatly anywhere in your home, at work or in your car!
300 hundred swings a day will burn you 937 extra calories according to breakingmuscle.com. This exercise is incorporated into a lot of fitness routines, including Crossfit and circuit training.
Standing with your feet shoulder-width apart, swing the Kettlebell through your legs and back up above you as high as you can without it flipping over. Start out coming up low and work your way higher so you get a feel of the momentum. Keep your belly button in and while coming up pop your chest out slightly to straighten your back. This can also be done one arm at a time, depending on how heavy your weight is. For example, if you're working with a 5 or 10-pound Kettlebell, you may want to start off with one arm and then switch after you've done enough reps.
This is a great exercise that isolate your hamstrings and your glutes. Again, starting with your feet shoulder width apart, simply hold the kettlebell with both and bend at the waist down toward your toes, keeping your legs straight but your knees soft. When you feel a stretch in the back of your legs (hamstrings) come all the way back up to a standing position. It's almost like doing to toe touch but with weight.
A goblet squat is simply using a very wide stance. You're trying to get your butt as low as possible to the ground.
Starting with the wide stance and your feet squared, hold the kettle bell with both hands in front of you and squat as low as you can. With this deep squat, you will feel it in your thighs (quads) as well as your glutes.
Bicep Curls into a Shoulder Press
You can do this exercise with either one or two kettlebells. Start with a weight that you would normally use to do your upper body exercises, such as bicep curls or shoulder presses. You're simply combining the two exercises while using your kettlebell instead of a dumbbell.
Start with your feet shoulder width apart so you have a good base. Keep your belly button in and pop your chest out slightly to keep your back straight. If you're doing one arm at a time, hold the kettle bell palm up and do a bicep curl. From the bicep curl, turn your hand so your palm is facing forward and press the kettle bell over your head. Then bring it back down the same way to your side.
I would start with 10 to 15 repetitions and then do the other arm. Remember, this exercise can be done doing both arms at the same time with to kettle bells of the same weight.
Kettle bells can be found in any sporting goods store. You can also look for them at stores like Marshalls, Ross, and TJ Maxx. Although the quality of those won't be as good as an iron one, it'll still do the job
I'd like to thank my model for this week, Michelle, for being my visual for all of you. We did these photos right after she finished three rounds of Fit Camp. She is a machine!
Thank you Michelle.