5 effective workout exercises with the kettlebell vol.2
There’s no one type of weight that’s better than all the others, but it is fair to say that the kettlebell is now one of the most utilized member of the free-weight family. You can use kettlebells for just about anything, from high-rep workouts like Boost and Mighty classes to low-rep heavyweight slogs, and they’re especially good for compound moves like swings and squats. But at the end of the day, IT’S NOT THE TOOL THAT MAKES THE DIFFERENCE, BUT HOW YOU USE IT.
The kettlebell allows you to develop several remarkable exercises: today we present 5 new ones, after presenting another 5 in the previous article of the serie.
1. Goblet squat
Squat is one of the main movements for training the lower limbs, using an overload is the best way to make it even more functional for your training.
Hold a KB with two hands by the handle and bring it close to your chest: squat while holding the torso vertically. The KB should stay as close to your body as possible, to ensure that the weight is discharged mainly to the lower limbs and that there is no forward imbalance.
2. Kettlebell clean
The clean is one of the weightlifting lifts, normally performed with the barbell. It can be modified and simplified using tools smaller and easier to handle than the rocker arm, such as a KB.
Grab the KB from the ground slightly in front of you and hold it with one hand.
The clean is one of the weightlifting lifts, normally performed with the barbell. It can be modified and simplified using tools smaller and easier to handle than the rocker arm, such as a KB. Grab the KB from the ground slightly in front of you and hold it with one hand. This is an exercise that involves many muscles of the body, including the back and shoulders, but most of the energy is given by the lower limbs. You can train him often during the Brave class, being perfect for training the Power thanks to the explosive movement that requires from the lower limbs and for training the Stamina if it is repeated several times at a lower weight.
The exercise is initially very complex, you need to take some steps to correct the most common errors. Always keep the KB as close to the body as possible, you will avoid weight imbalances that are difficult to recover. Don’t let the KB “slam” on your wrist!
3. Single arm kettlebell lunge
Bring a KB into front rack position with a clean and position the legs to the width of the pelvis. Lean forward so that both knees are bent at 90° and the tibia of the front leg is perpendicular to the floor.
4. Double kettlebell deadlift
Together with the squat, deadlift is one of the main exercises for training the strength of the lower limbs. Place two identical KBs outside the legs and grip them with the deadlift‘s typical body position. Knee and torso flexes keeping the back straight and arms outstretched.
By significantly activating the pelvis extenders (like gluteal muscles), stand up by holding the KBs on either side of your body while pressing hard with entire sole of the foot on the ground. This exercise can also be used with the barbell as propaedeutic for deadlift, or as a variant for more endurance-focused training, as the weight of the KBs allows you to perform many repetitions.
5. Kettlebell cossack squat
Mobility is a key element for exercises with a wide range of motion to be performed. Cossack squat needs good adductor flexibility and pelvic mobility. It can be free body executed as an excellent warm-up exercise or with an overload like a Kettlebell to train the lower limbs.
It starts with the legs very wide apart, beyond the width of the shoulders and grabs the KB as for the classic goblet squat. Rotate your toes outward and flex one leg while lowering as low as possible without ever lifting the heel of your working leg. Once you have reached the lowest point, which will be deeper the greater your mobility, return to the starting position. Repeat with both legs and slow down the descent phase to try to reach ever wider range of motion. The exercise is very intense even with a light weight, so start with a small KB and, if you want to increase the weight, do it gradually. With cossack squat, you will benefit from stronger muscles and improve their quality by training them to develop strength in different working angles than usual.
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