Kettlebell workout tips
Find Your Personal Trainer
Published: January 29, 2019
Are you tired of the same old repeating every day? If you are, you are not alone. Many people get bored with the same exercises in every practice, so they give up. Well, there are other ways to solve the problem of boredom. For example, try to spice things up from time to time. You can choose a different location for practice or a different company. Also, you can change personal trainer if the current doesn’t suit you. However, the easiest way to make some changes and kill the boredom is to do different sets of workouts. For example, if you want to burn fat and build muscle, a kettlebell workout is one of your best friends. The good news is that there are many ways to practice, so you can make it interesting every time you decide to exercise. Everything is better than quitting, right?
Why kettlebell workout?
The first thing you need to know is that everyone can use the kettlebell. Therefore, a kettlebell workout doesn’t have restrictions in terms of age, sex or fitness level. Your children and your parents can practice with you. Even your neighbor who started working out yesterday should have a shot at kettlebell workout. This cannonball with a handle is great for everyone. It will help you get in shape by burning fat and building strong muscles. However, you should learn how to use it properly, to avoid injuries. The best idea is to get yourself a personal trainer in Dubai who will help you at least with basics. Afterword, you can add some exercises alone or with their help. But, in the beginning, try not to hurt yourself. Once you master the art of kettlebell workout, you won’t be able to imagine a practice without it.
What are the best kettlebell workouts?
Before you start any kettlebell workout make sure to warm up properly. A kettlebell is heavy, so any wrong move can cause damages to your muscles and ligaments. That is why it’s important not to miss the warm-up if you want to avoid pulling any muscles once you start swinging the kettlebell. Try any of the many aerobic exercise routines and they will do the trick. After you finish that choose some and even more than one kettlebell exercise:
- kettlebell swing,
- kettlebell clean and press,
- goblet squat, front squat, overhead squat,
- Turkish get-up,
- Russian twist.
Once you try any kettlebell workout you will start noticing how good it affects your body. Of course, you will be coming back for more.
The kettlebell swing is the basic step for effective kettlebell training. This is an exercise where you will combine strength training and cardiovascular conditioning into one efficient movement. That is why it is usually the part of the best HIIT workout. It represents full-body power and can lead to an extreme fat loss if that is your goal. Stand up and place your feet shoulder-width apart. Then bend your knees slightly and start with the kettlebell between your legs. Hold it with both hands. Drive your hips, keep your back flat and swing the weight up to shoulder height. Afterword repeats the drill and continues to do so for at least 30 seconds in the beginning. As you progress, you can do this kettlebell workout longer or with a heavier kettlebell.
Kettlebell clean and press
This explosive kettlebell workout is also for total-body strength and condition. Only this time kettlebell goes above your head in the vertical movement, and not by swinging it. A complex such as the clean and press is considered one of the best combination lifts. The beginning is the same as in swing, but you should use two kettlebells. Then, in one quick movement, make a little jump off the ground while you raise your arms. Make sure to extend them above your head. Land yourself slowly on your feet and bend your knees as though you’re doing a squat. Remember to extend your arms straight above you shoulder-width apart.
Goblet squat, front squat, overhead squat
Squatting is one of the common movements that has many variations. People use it in every kind of workout. You can even go to some of the best Pilates classes in Dubai and see for yourself that they too are doing squats. In kettlebell workout, squats are completed with one or two kettlebells, of course. All of these squats aren’t just leg exercises, but a total-body workout that offers more mobility and improves conditioning. To do a kettlebell goblet squat wide your legs slightly more than shoulder-width. Take a kettlebell in each hand in front of your chest and make sure that your palms are facing each other. Then start doing squats, keeping the kettlebells in the same position. These are some of the best kettlebell workouts for burning fat.
Basically, all you have to do is lay down on the floor, stand up and then lay down again. However, in reality, it’s not that simple. Primarily because you are adding weight with a kettlebell. Also, it requires strength and controlled movement so it will teach you to move fluidly. If you think this is easy, ask yourself why and try the best CrossFit workouts that incorporate this exercise. This powerful full-body kettlebell workout requires attention to detail as well, so you will be able to practice your patience, too.
If you’re getting tired of the boring, plain sit-ups, this kettlebell workout is the right choice for you. Place yourself on the floor just as you would do for starting the sit-ups and take the kettlebell with both hands. Put it at your chest, and then lean back to a 45-degree angle. Now we get to the really fun part, where you get to do the twist. Well, not really a twist, but you should rotate your torso from left to right, swinging the kettlebell across the body.
This exercise is great for your abs and back, so try to do it as often as possible. You can even do all these workouts at home. If you need ideas, download some of the best workout apps to get healthy and stay fit. Unless you are the kind of person who struggles with motivation. Then it may be better to join the gym.
If you like the kettlebell workout, there are a lot more exercises you could try. Farmer’s walk is great practice for real-life grocery store adventures. And kettlebell push-ups are advanced level workouts that await you when you master the basics.