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Tuesday, October 20, 2020

Kettlebell Exercises that Kick Ass

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We’re all looking for exercises that will torch some serious fats while building and shaping our muscles. Most of us go for lifting weights or doing HIIT exercises but if you are still in the process of finding a workout that you can manage in your day-to-day life, why not try doing kettlebell exercises?

Kettlebells deliver a different kind of training to your muscles as you will need to learn to control your swings or lifts to get the most out of your exercises. If you are wondering what kinds of workouts you can do with this equipment, here are some kick ass exercises that you can do.

  • Two-arm kettlebell row. Secure two kettlebells and bend your knees slightly. Bend over then take hold of each kettlebell and pull them towards your stomach. Make sure that your elbows are close to your body and that your back remains straight throughout this exercise. Lower the weights back then repeat 12 to 15 times.
  • Kettlebell pistol squat. Pistol squats are hard enough as they are but if you are looking to add more resistance to your workout, make sure that you integrate kettlebells. Pick a kettlebell up with your hands holding the handle or horns. Raise your left leg off the floor then go down into a squat. Keep the kettlebell steady in front of your chest then drive yourself up to go back to your first position. Repeat this 10 to 12 times.
  • Kettlebell goblet squat. Squats are great for toning your leg muscles but why not add a kettlebell to tone your arms as well? Stand straight with your hands holding a kettlebell in front of your chest. Your elbows should remain close to your body. Push your hips back as you bend your knees to go into a low squat. Don’t forget to keep your back straight. Press down on your feet to push yourself back up. Repeat this 10 to 15 times.
  • Russian kettlebell twist. Here’s another challenging kettlebell workout that you should try. This Russian kettlebell twist will require you to sit down on the floor. Raise your legs so that your shins are parallel to the floor. Hold a kettlebell with both hands and position it near your chest. Lean backwards to 45 degrees. Make sure that you engage your core muscles to keep you steady. Twist your torso to the left by moving your waist and not your hips. Twist to the opposite direction. This completes one rep. Do 10 to 15 reps for this exercise.
  • Kettlebell lunge press. Lunges are great for toning your thigs and strengthening your leg muscles so why not add more challenge by adding a kettlebell. Stand straight with a kettlebell held in your hands. Your arms should be bent with palms facing one another. Take a huge step forward with your left leg while raising the kettlebell overhead then go into a lunge. Push yourself back up as you lower the kettlebell back to its first position. Repeat this exercise 10 to 15 times before switching to the other leg.
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