This Core Strengthening Workouts Should Not Fail You
Originating from Russia in 1700, where farmers used them to weigh crops, and then later by the Soviet army in physical training and conditioning programs, kettlebells have become one of the popular equipment used to build strength and endurance, especially in the shoulders, lower back and legs
Compared to dumbbells, the kettlebell’s center of mass extends away from the hand. This makes it very effective for ballistic and swinging movements. And given that it distributes weight evenly, it can give some incredible results when used for arm, wrist and core strengthening workouts
The benefits of training with of kettlebells extend beyond the areas listed above. According to the American Council on Exercise, a twenty minute workout with these cast iron balls can help you burn up to 400 calories, making them very good for fitness training, for burning fat and therefore for weight loss.
If you are looking for a very good way to get your heart pumping, burn fat, strengthen your core and build muscle strength, then these killer kettlebell workouts can definitely help you get the results you are looking for
Swinging Kettlebell Squats
- Begin with your feet a bit wider than hip-width apart.
- Squat down, holding the kettlebell between your legs with both hands.
- Your back should be flat, abs engaged, and toes slightly out.
- Inhale, pushing the floor away from your feet as you explode up.
- Legs should be straight while the kettlebell swings out in front of you until your arms are straight out at shoulder height.
- Exhale and return purposefully to a starting position, swinging the kettlebell back between your legs.
- Repeat 12 to 15 times.
One-Arm Kettlebell Swings
Begin with feet hip-distance apart and a kettlebell between them.
- Bend at the hips and knees until your back is flat, your rear is pointed toward the back wall, and your eyes are looking straight ahead.
- Inhale, and with the right arm, swing the kettlebell back between your legs.
- Reverse the direction and drive the kettlebell through with your hips until it’s straight out in front of you as you exhale.
- Inhale again, letting the kettlebell swing back between your legs and repeat 12 to 15 times.
- Switch arms for 12 to 15 reps on the other side.
Alternating Floor Press
- Begin on the floor with a kettlebell next to each of your shoulders.
- First place one kettlebell on your chest, gripping the handle with your palm facing forward.
- Then sit the other kettlebell on your chest.
- Inhale, extending both arms to press the kettlebells directly above your chest.
- Exhale, lowering one arm to your chest.
- Alternate pressing one arm up and lowering the other.
- Repeat 12 to 15 times.
Remember: If you’re used to heavier dumbbells and barbells, don’t make the mistake of thinking that a heavier kettlebell is right for you. …. Start with a lower weight, and work toward a flawless execution of the moves. Once you’ve mastered each exercise and can go through the entire workout 2 or 3 times, you can move up in weight.
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