If you want to pack on more muscle and get ripped faster, start using kettlebells. Not only will you generate more power, build more lean muscle and increase your metabolism, but you'll also improve your balance and stability.
Because of its shape, you can push, pull and swing the kettlebell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now.
Follow these six best kettlebell exercises to add more muscle, melt more fat, increase your endurance and move better. You'll improve your body quickly and build the foundation for all other kettlebell exercises.
KETTLEBELL DEADLIFT
The deadlift adds muscle to your hips, hamstrings, glutes and back. It also incorporates good hip hinge - the process of leaning forward at your hips while keeping your lower back flat and bending your knees slightly - necessary in almost all kettlebell movements.
HOW TO DO IT:
Stand shoulder-width apart with the kettlebell between your legs and the handle aligned with the bony part of your ankles. Bend at the hips and grasp the kettlebell with both hands. Before lifting, your shins should be vertical, your back should be almost parallel to the floor and your lower back should be flat.
Squeeze the handle hard, pull your shoulders back and squeeze your armpits. Lift the kettlebell by pushing through the floor, not pulling up. Stand and squeeze your glutes at the top. On the way down, place the kettlebell in the exact same spot you lifted it.
KETTLEBELL SWING
The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It builds tremendous power in your hamstrings, glutes and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.
Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most massacred exercises on earth. Start with the kettlebell deadlift first - it will build a great base and teach good technique.
HOW TO DO IT:
Start in the deadlift position with the kettlebell a few feet in front of you. Then, bring the kettlebell up between your legs like a center in soccer and push your hips forward explosively. Imagine propelling the kettlebell toward a target in front of you.
Here are the two most common problems you will encounter:
1)- Squat the kettlebell swing. At the bottom of the kettlebell swing, your torso is too straight and your knees are too far forward: it looks like a squat. This happens because you haven't mastered the deadlift yet.
Work on your kettlebell deadlift, then try the swing again. Only bend your knees slightly.
2)- Too many arms. Your arms should look like noodles because your hips are what propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then swing the kettlebell.
With a proper swing, the kettlebell should reach around the height of your belly button or chest, not higher.
2)- Too many arms. Your arms should look like noodles because your hips are what propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then swing the kettlebell.
With a proper swing, the kettlebell should reach around the height of your belly button or chest, not higher.
KETTLEBELL PUSH PRESS
The push press is a phenomenal and explosive movement that sculpts big shoulders, huge traps and ripped triceps. It also builds tremendous core stability and forces you to generate energy from your lower body, transfer it along the kinetic chain and through your arms, which is an integral part of every sport.
HOW TO DO IT:
Start with the kettlebells in the "rack position" - hold one kettlebell to your chest with the kettlebell on the outside of your arms and your hands under your chin. Keep your chest up, pull your shoulders back and squish your armpits. Keep your wrists straight.
Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent back. Carefully lower the kettlebells to the rack position and repeat.
KETTLEBELL CLEAN
The kettlebell clean is a power exercise that flips the kettlebell into the rack position. You build both explosive strength and coordination. It's also a safe and effective way to get the kettlebell into the rack position for your overhead exercises.
HOW TO DO IT:
Start in the deadlift position with the kettlebell a few feet in front of you. Then, bring the kettlebell up between your legs like a center in soccer and push your hips forward explosively. Swing the kettlebell to the rack position. Then repeat.
The most common problem is when the kettlebell slams into your arm rather than rolling there. This happens when you use your arm to pull the kettlebell - the kettlebell flies away from your body and flips onto your arm. Instead, when you swing, keep your elbow pinned to your rib cage, keep it there and rotate your hand.
Another tip is to start with the kettlebell in the rack position. Memorize the feeling, then swing it between your legs and return to the rack position.
KETTLEBELL SNATCH
The kettlebell snatch is a power exercise that swings the kettlebell into an overhead position, like the top of the push press. Because it travels more distance, the snatch builds more power than the swing or clean.
HOW TO DO IT:
Start in the deadlift position with the kettlebell a few feet in front of you. Then, bring the kettlebell up between your legs like a center in soccer and push your hips forward explosively. Swing the kettlebell up to an overhead position like with the push press - imagine zipping up your jacket as you pull the kettlebell over your head. Drop the kettlebell between your legs and repeat.
The most common problem with the snatch is when the kettlebell slams into your forearm at the top. Do not whip the kettlebell around your hand; whip your hand around the kettlebell.
KETTLEBELL WINDMILLS
This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder and also activates your hips.
HOW TO DO IT:
Hold a kettlebell over your head and stand with your feet shoulder-width apart and your toes pointed away from the kettlebell. Bend at the hip and lower your torso to the side. Keep the kettlebell on your shoulder and your lower back flat. Use the back of your lower hand to trace your front leg. Keep your back leg straight and watch the kettlebell throughout.
FOR ULTIMATE FAT BURNING
Put it all together for a great complex:
Ko Swing x 8
Ko Snatch x 8
Ko Clean x 8
KB Push Press x 8
KB Windmill x 8
KB Goblet Squat x 8
Complete all of your reps for each exercise and move directly to the next exercise without resting or resting the kettlebell. It will hurt.
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