Most of you may be new to the term fitness or maybe going to the gym for years. We must tell you that Kettlebells exercises are beneficial for you in either way. Though kettlebells and dumbbells movements look similar yet kettlebells are slightly different from dumbbells. Doing these exercises, multiple groups of muscles get right and remain stable. The kettlebell exercises make the muscles strong, but muscles do not become bulky, and these exercises also increase the heartbeat rate to the same level as the cardio exercises do. According to the experts, kettlebell exercise is the combination of both cardio exercises and strength exercises that work upon your entire body.
We have listed down 8 practical kettlebell exercises for you.
Kettlebell 2-arm swing
Body parts involved: hips, back, shoulders, glutes, and legs
The main thing about your body that you should know that the power comes from your hips, not from arms. In this exercise, you need to stand up straight and keep your feet apart with shoulder width distance. With both hands, grab a kettlebell. Do it by moving your hips back, slightly bend your knees and lower your body. Then run the bones forward swing. Repeat the same 12-15 times. You can adjust kettlebell according to your convenience.
Kettlebell sumo squat
Body parts involved: legs, back, arms, shoulders, and glutes
You have to keep your feet more full apart for this exercise. The major part is that your glute muscles should work more. In this, you have to place your feet at a 45-degree angle. Hold the kettlebell in both your hands in front of you and lower your body then come back to the initial position. Keep your back straight. Your spinal cord should only move up and down position. Repeat this 10-12 times.
Kettlebell triceps extension
Body parts involved: triceps
You can perform the exercise while sitting or standing. In this exercise, you have to hold the kettlebell with both the hands and raise it overhead and make sure that your elbows should point out forward. Then bend your elbows behind your head and then bring your elbows near the head as much you can manage. Triceps will activate more as you bring elbows closer to your head. You can also take pause when angles are in the lowest position.
Kettlebell goblet squat
Body parts involved: glutes, legs, and back
Hold the kettlebell with both the hands near your chest and bring both elbows close to your body and keep your back straight. Keep your feet with shoulder width apart. Squat while pushing the hips back and bring kettlebell near the chest. Legs and glutes should be involved more. Repeat it 12-15 times.
Body parts involved: abs
Bent your legs and keep feet hip-width apart and sit on the floor. Hold the kettlebell close to your chest. A lean little bit back and then rotate torso from right to left. Repeat the process as many times you can. The major part is that keep turning the torso while maintaining kettlebell near the chest. Do it in the right manner. You can also lift your one or both the left up the floor.
Kettlebell single-arm swing
Body parts involved: back, shoulder, hips, glutes, and legs
It is similar to two arms swing, but in this exercise, you have to do it with one arm at the time. Change your hand when done with one arm. All the stamina should come from the hips. Keep your back straight and engage abs and glutes.
Kettlebell farmer’s walk
Body parts involved: shoulders, back, arms, and abs
Through the process, this exercise may look simple but do not underestimate the effects and benefits of this exercise. Hold the kettlebell in both hands and start walking small steps. Keep your back and neck straight, the core tight, and shoulders slightly back and look straight. Do it for 10-12 levels. Then put the kettlebells down and repeat this exercise while walking again at the starting point.
Body parts involved: glutes, legs, arms, back, shoulders, and abs
You can perform the exercise with one or two kettlebells. By lowering your body in front and pushing your hips slightly up, hold the kettlebells. Then start standing and bring kettlebells close to your chest. Then bring your body in the initial position. Repeat it 10-12 times.