We are always in the lookout for exercises that can help us torch serious fats but when you don’t have an hour or two to spare for your workout, it is always a good idea to look for short exercises that will challenge your entire body. Fortunately, kettlebell exercises are back in the game and with many exclaiming over the effects of this complete body workout, there is no reason why you shouldn’t try it out.
Just to give you an idea on what exercises you can do with a kettlebell, here are a few that you can do with this equipment.
- Kettlebell deadlifts. If you are just new to kettlebells, you should learn to practice the deadlifts first. Stand with your feet shoulder-width apart with a kettlebell between your legs. Bend from the hips to grab the kettlebell with both hands. Before you lift the kettlebell, see to it that your shins are vertical, your lower back flat, and the rest of your back parallel to the floor. Lift the kettlebell by pushing through the ground and not by pulling up. As you stand tall, you should squeeze your glutes once you are at the top. As you lower yourself into a squat, place the kettlebell in its original position. Repeat 10 times.
- Kettlebell goblet squat. Hold your kettlebell with both hands at the same height as your chest with your feet a bit wider than your hips with toes slightly turned out. Hinge at your hips then bend knees to lower yourself into a squat with your chest lifted. Reverse your movement to go back to your first position. Repeat 10 times.
- Kettlebell swing. Begin in a deadlift position with your kettlebell just a few feet in front of you. Hike your kettlebell back between the legs then drive your hips forward explosively. Visualize propelling the kettlebell to an object in front of you. Make sure that your torso isn’t too upright at the bottom of your swing and that your knees shouldn’t be too far forward otherwise you are just doing a squat. If you are performing the kettlebell swing like this, you will need to practice doing deadlifts first to get the hang of it.
- Single-arm kettlebell row. For this workout, you should go into a split stance where your right foot is placed forward and your left foot back. Your left arm should be extended with your hand holding a kettlebell while your right palm resting on top of a bench or chair. Hinge at your hips then bend your right knee a bit. While keeping your core engaged with your shoulder and your hips squared facing the ground, draw your left elbow back while keeping it close to the body until your hand is n line with your chest. Go back to your first position and repeat this exercise 12 to 15 times. Switch to the other side and repeat. Make sure that you follow proper form to avoid injuring yourself.
Sources: popsugar.com.au
