You don’t need to be a body builder to benefit from adding kettlebells to your workout routine. Remember cardio, strength, and endurance training are easily combined into a challenging and rewarding routine. If you are unsure of how to use kettlebells then here are four of the top kettlebell exercises.
- The Kettlebell Deadlift
The kettlebell deadlift is great if you want to strengthen your back or work on defining your butt as it targets those areas and really makes a difference. Start by standing with your feet shoulder-width apart with a kettlebell next to the outside of each foot. Squat down to grasp them securely in each hand and lift the weights up to a full standing position. Return them to a lowered position and repeat this exercise for three repetitions.
- The Kettlebell Push-Up
The kettlebell push-up is challenging addition to an original push-up and certainly gives it a little kick. It targets the back and biceps; you’ll really feel the burn when combining these in your routine. Assume the regular push-up position making sure your hips are aligned with your shoulders and feet in a neutral position. Put a kettlebell beneath your shoulder. Stabilize yourself and grasp the kettlebell in one hand, lift the weight backward in a rowing motion, hold it briefly and lower it back to the floor. Repeat these 3 times then switch to the other arm and do another 3 reps.
- The Kettlebell Walking Lunge
The kettlebell walking lunge is amazing for targeting your quads and hamstrings. When you add this move into leg day, you won’t be sorry. While holding the kettlebell at chest height with both feet together, keep your back as vertical as possible. Slowly perform a series of walking lunges with the weight securely held. A drop may cause serious injury and leave you unable to exercise for a while. Don’t try this with a kettlebell that’s too heavy for you. Complete 3 repetitions of this and you’ll be feeling it.
- The Kettlebell Shoulder Press
The kettlebell shoulder press is a favorite among many who really want to give their shoulders and triceps a great workout. Stand with your feet shoulder-width apart; hold the kettlebell in one hand and proceed to lift into the next position. You’ll be holding the kettlebell with a slightly vertical arm near your shoulder. Exhale and press the kettlebell upward while maintaining a neutral wrist position. If this seems too difficult the modified exercise is to grip your wrist with your other hand for extra support and continue with the normal steps. Complete 3 reps of this then switch to the other arm.
Once you’ve opened your mind to adding the kettlebell to your workout there are many other possibilities as well. Always be careful using any heavy exercising equipment and try to have a workout friend, trainer or just be in the company of someone who can assist you if there are any issues. Improving your strength and endurance can be as simple as adding the kettlebell to your workout routine. Stay safe and fit.