How to improve training at home? Incorporate these 8 kettlebell exercises!

Kettlebell - a seemingly innocuous exercise tool that can make your workout come alive. The popularity of this "ball with an eyelet" is rocketing. Not to be! Everyone can exercise with a kettlebell and you can do so many exercises with it that you won't need any other equipment. You can use it as a variety of strength training, it is popular with crossfitters, it can be used when trying to increase mobility, and it is definitely not lost in HIIT. Such a kettlebell can replace almost the whole gym with a little imagination! Doesn't that sound great? So let's take a closer look at this amazing exercise tool and show you some exercises you can do with a kettlebell.

What is a kettlebell anyway?

A kettlebell is an exercise tool that has a specific round shape. And the shape is what makes the kettlebell so incredibly unique and versatile. In fact, you can use it to exercise virtually your entire body - push-ups, pull-ups, pull-ups, overhead presses, all sorts of swings, and so on. Its history dates back to Russia, where it was a favourite tool of soldiers and circus performers. It probably came to us from a military environment. The kettlebell stands out for its versatility, which is why it is perfect for those who work out at home or need to equip a smaller gym. It is also very portable.

In short, the kettlebell is an amazing tool that everyone should use from time to time, at least to spice up their workouts! And to give you some inspiration on how to use this useful exercise tool, here are some basic exercises. As usual, it is important to ensure the most precise technique, correct posture and breathing! But I'm sure you already know this, so we can get down to the exercises.

Kettlebell exercises

KETTLEBELL SWING

We can't start with anything other than this incredibly complex exercise. With the swings, you'll work on strength, speed, coordination, stability, and cardiovascular fitness all in one!

How to do it?

Swings can be performed with either one hand or both. For beginners, we definitely recommend performing it with both hands. Stand up straight, brace the middle of the body, bend slightly and do a squat. Place the kettlebell on the floor in front of you. With knees slightly bent and arms straight, reach forward, grab the kettlebell by the handle and "swing" it back between your legs. Then "lunge" forward using your hips and butt to lift the kettlebell up to shoulder level. For a better understanding, check out this video from our very own Vasek:

VARIATION OF WOODS

Even the squat is, of course, a very complex exercise. Thanks to the added load, when performed correctly, you will also perfectly strengthen the middle of the body, buttocks and thighs.

How to do the basic squat variation?

Hold the kettlebell with both hands at chest level. Spread your legs slightly more than shoulder level. Brace your body and do a squat. Stay in the down position for a moment and with an exhale, return to a straight stance with your butt fully contracted at the top. Be sure to maintain precise technique.

You can also include a wide variation, a one-handed grip and others.

EXERCISES

Lunges are an exercise that everyone knows! This exercise for beautiful legs and butt is really effective. Lunges with a kettlebell can be a nice alternative to classic lunges. When performing them, stride length and depth are important. The stride should be long enough so that your knees don't overly overtake the toes of your feet, and deep so that your knee goes as low to the ground as possible, but be careful - not touching. The movement should be done through the heels, i.e. with the whole foot on the ground.

Even in the case of lunges, there are many variations, take inspiration from our stack of exercises.

DEADLIFT - DEADLIFT WITH KETTLEBELL

The deadlift is another complex exercise that exercises almost your entire body. But even with this one, proper technique is key. For a proper understanding we again add a video

OUTPUTS ON THE BOX/BENCH

Another exercise for a firm butt that you can add to your repertoire are bench/bench presses. And to make it not so easy, grab a kettlebell!

How to do it?

Stand in front of a crate/bench. Hold the kettlebell in both hands on your chest. Take a step up and curl your butt up at the top. Step down and repeat on the other side.

KETTLEBELL SNATCH

Another incredibly complex exercise that engages virtually your entire body is the snatch. Watch out for the heavy weight and precise technique - that's why we'd rather add the video again to help you with the technique.

VARIATIONS OF EXTENSIONS

Lunges are a great exercise to strengthen the arms, back and some of the shoulders. The kettlebell version offers you a different angle of loading, or simply a new training variation. You can perform the pull-ups with one or both hands, you can apply them to back exercises, for example in the form of pull-ups with one hand, or then with a kettlebell in each hand. For difficulty, you can try the pull-ups in the push-up position. Chin-ups are again effective for shoulder exercises.

CROSS LEGGED LUNGES

Is a firm butt your goal? We guarantee that after a few reps of this exercise, you'll feel your butt like hell! This tweaked variation of the classic lunge is really solidly challenging - even more so if you add kettlebell weights.

How to do it right?

Start standing, holding the kettlebell either with both hands in front of your chest or in one hand along the leg you'll be engaging. With one leg, step backwards into a slight cross with the same leg (at roughly a 45° angle). Your hip bones should still be pointing straight ahead. Return to the starting position, repeat the exercise several times and then switch legs.

How to choose a kettlebell?

If you're thinking about buying a kettlebell for your home gym, check out these few tips on what to look out for when buying one.

Kettlebells are made from a variety of materials, whether it's weighted plastic or a variety of metals. The plastic options may not be the best, but because they are the cheapest, plastic kettlebells are the best sellers. Unfortunately these kettlebells have a few drawbacks, they slip, due to the material they sometimes crack on minor impact and they are usually slightly larger than metal kettlebells.

Of course, weight will also play a role. Beginners are recommended to choose a lower weight, experienced exercisers can choose a higher one. Also take into account what you plan to do with the kettlebell - for some exercises you need a light kettlebell, regardless of your level of experience, for others a heavier one. Therefore, you won't make a mistake if you get two kettlebells for your home equipment.

The handle is also often a stumbling block - many manufacturers skimp on its production, so it is often attached crookedly, which can be a problem when performing exercises and the kettlebell can easily slip out either to injure you or cause some damage to property. Be careful when buying on the internet and prefer to buy from verified manufacturers. The surface of the handle should not be too slippery, which is again a problem with metal kettlebells. It is ideal to feel the kettlebell before buying.

What can I take away from this article?

The kettlebell is a handy training tool that will liven up your workout, help you develop strength, mobility and endurance, and can be used to replace the weight of dumbbells and axes for virtually any exercise. The versatility and practicality of this tool are very valuable indeed. Today we've demonstrated a few exercises that will liven up your workout, and what's more - you can actually practice them anywhere! So if the scenario of gyms closing down arises again, make sure to get a kettlebell for your home!

Sources:

www.bodybuilding.com

http://kettlebell.ivyskov.cz