5 workout exercises with the kettlebell Vol.1
The kettlebell is a tool consisting of a spherical structure with a handle; its peculiar shape makes it unique for some exercises. It is one of the most versatile tools in our Skilltools Line, because it you to develop different physical skills such as power explosiveness, speed of execution, strength and muscular endurance. In this piece, we will describe 5 of the most popular kettlebell exercises, which you can perform during our Boost and Brave classes or by yourself, once you’ve mastered the movement.
The first exercise that comes to mind when you approach the kettlebell is usually the swing. This exercise is done by swinging the kettlebell like a pendulum.
Position your feet at the same width of your shoulders, catching the kettlebell with your arms outstretched: from there, holding your arms close to your body, start the swing movement by tilting your torso forward. This flexion of the torso is followed by the rapid extension of both the pelvis and legs: this phase represents the main movement of the swing, where it is necessary to express strength in the shortest possible time. Let the kettlebell move away from the body and accompany it with your arms outstretched to shoulder height.
To swing well you must learn to generate strength through the extensor muscles of the lower limbs, transferring that energy to the KB, which will continue its motion independently. The muscles of the upper limbs should be involved as little as possible. In Skillathletic, you can train your swing especially during the Brave class: in this class, the focus is always on the effectiveness of the execution rather than the speed, so you will have the possibility to use kettlebells of ever-increasing weight, focusing on the construction of your power.
Kettlebell push press
The special shape of the kettlebell makes it also perfect for upper limbs workouts, as it can be comfortably handled with one hand. The resting position, in which the kettlebell is supported by the arm and forearm at shoulder height, is called the front rack: it can be made with one limb or both, working unilaterally or bilaterally.
The kettlebell push press consists of pushing the tool upwards until the arm is stretched vertically with the help of a push from the legs. Start with the kettlebell in the front rack position, flex the legs slightly while keeping your back vertical and directing your knees slightly forward to load the movement. From this position, quickly extend the lower limbs by transferring the thrust to the entire torso: as soon as the whole body is at its maximum extension, use the energy generated to push the kettlebell up with the arm.
In the push press, it is possible to increase the loads thanks to the help of the legs, which guarantee greater energy production. It’s great for working on the strength of your upper limb muscles using a load that allows you to perform a high number of repetitions, as well as on the motor coordination between your lower and upper limbs. For its perfect combination between Stamina and Agility, you can find this exercise as one of the cornerstones of the Boost training.
The use of the kettlebell is also suitable for many core and stability strengthening exercises. The windmill is an exercise that allows you to develop the muscles of the trunk and those involving the shoulder, keeping them strong and healthy.
Start with a lightweight kettlebell, grab it with your arm extended upwards and place your legs apart beyond the width of your shoulders. From here, keep your eyes on the kettlebell throughout the entire arc of movement and slowly begin to bend your torso, so you can progressively move closer with your free hand to the floor, without flexing your knees. The arm that supports the kettlebell must always be perpendicular to the ground, causing a rotation of the torso that stresses the oblique muscles of the abdomen and makes the shoulder work, which must stabilize the weight of the tool.
In addition to training, the stability of the trunk is an excellent exercise for the mobility of the shoulders and lower limbs. You can work on the windmill technique during the Brave classes in the Build work blocks, where you will learn the basic movement to improve your Stability and Flexibility.
Very often, when performing exercises in which you handle barbells or dumbbells, it happens that the first muscle group that gets tired is not the target, but that the grip weakens quickly due to a lack of development of the muscles of the forearm. With the farmer carry, you can train your forearms muscles and strengthen your postural muscles.
Hold two kettlebells with your arms outstretched along your hips – just as if you were carrying your shopping bags – and walk with your torso upright and with your back straight. To counteract the weight of the kettlebell, you’ll go to stimulate the muscles that support the backbone thrust, as well as the abdominal rectum and the lumbar muscles that maintain the verticality of the trunk.
This exercise, being technically very simple, can be done for a long interval, stimulating the endurance of the muscles involved. You can find this exercise in the in the Boost class, as it allows you to develop those muscles that will then make you do more complex exercises requiring a firm grip, such as pull ups or lunges.
Kettlebell overhead lunges
The lunge is a particularly versatile exercise that can be realized with many variants. The use of the kettlebell in overhead, i.e. with the arm stretched upwards and perpendicular to the shoulder, is useful for learning this position using the load on only one limb.
Lunges allow the training of the muscles of the lower limbs, with a greater focus on quadriceps and buttocks; at the same time, the position of the kettlebell in overhead stimulates the muscles of the shoulder and back that must stabilize the arm perpendicular to the ground throughout the exercise.
The overhead position is fundamental for the lifts proposed at Mighty, and the overhead lunge is one of the tools to train this position asymmetrically with respect to the use of the barbell. Using only one kettlebell, the work of shoulder stabilization is greater and involves all the muscles of the trunk that must be active even during the dynamism of the lunge.
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