4 great exercises with the kettlebell vol.4
In recent years, kettlebells have made their way into the world of training. Taken to the west of the world by Pavel Tastouline, they have immediately gained a wide appreciation from the public. A fitness tool that takes up very little space but that offers incredible versatility – so called “the gym in one hand”. Some cried out at the miracle, others remained skeptical. But what can you really achieve with this tool? Strength, endurance, weight loss, hypertrophy? The answer is actually very simple, everything and nothing. It is not the tool that improves you but the principles with which you use it.
The kettlebell is among those tools that have actually revolutionised the very concept of weight training by bringing new techniques (and fresh sweat) to the world of functional training. Which in turn has helped combat sports training and given enthusiasm to even the simplest and least demanding universe of wellness training.
A kettlebell workout meets the needs of those looking for an increase in strength, as well as for those pursuing an increase in endurance. There are also simpler opportunities for an intense work out for recovery of muscle tone and even general exercise that proves its validity in aerobic sessions.
Let’s discover together 4 new exercises with the Kettlebell to try in the gym or that you will probably find during a class of Skillathletic:
- American Swing
- Renegade Row
- Sumo deadlift high pull
1. American Swing
The American swing is the complete variant of the classic swing where the kettlebell is carried up to the top of the head. Set up for the American swing: the legs must be slightly apart, at shoulder height, the feet placed about 20cm behind the kettlebell and the hands that grab the handle with a firm grip.
From this position, then follow the dynamic-ballistic movement with which the kettlebell is first brought close to the body and then pushed away by a fast and powerful extension of the hips. This movement must be particularly “explosive” as you must give a lot of speed to the kettlebell so you can make it go up to bring it over the head.
Abdominals, arms, deltoids will also work significantly because they contribute to the success of the movement as well as stabilise the kettlebell when it comes above the head.
2. Renegade Row
This exercise requires force-control-balance and for this reason it is often used in the Brave and Mighty classes as a complementary exercise to the main lift.
The Renegade Row is an exercise that trains and requires great stability and proprioceptive control as it is carried out unilaterally.
Position yourself in plank with arms outstretched by grasping each kettlebell with both hands. From this position, pull the kettlebell close to your torso while with the other hand you remain stable and anchored to the other kettlebell. Return in a controlled manner and perform the same movement on the other side.
The thruster is an exercise consisting of two movements: a squat with the kettlebell in goblet position and an overhead press. Start with the same set up as the goblet squat, standing with the feet at the shoulder width and the tips slightly extra rotate. Bring the kettlebell to your chest and hold it tight and leaning against your chest by placing your hands on the side of the handle.
The elbows are narrow and close to the body, the back is active and the chest out. From this starting position, flex your hips, knees and ankles until you are in the crouched position. During the ascent phase – which must be fast and powerful – finish the movement by bringing the kettlebell over the head. Return to the same starting position and after taking a breath, perform another repetition.
This exercise requires a lot of strength and coordination and trains the whole body as it performs both the squat and press movements. The kettlebell thruster is present in both the Brave and Boost classes.
4. Sumo Deadlift High Pull
This exercise is an excellent complement to the Olympic lifts in the Mighty classes but it is often used in the Brave classes.
The sumo deadlift high pull is an exercise consisting of two movements: a deadlift in the sumo position and a high pull performed with both hands. This exercise requires coordination and power as both movements must be coordinated in order to bring the kettlebell to chin height.
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