There are many ways of training that we have at our disposal, both at home and in the gym. That is why we cannot ignore an option like this that moves away slightly from the dumbbells, but also helps us tone the whole body: Kettlebells or kettlebell.
Surely you know them and, also thanks to their sizes, we can easily incorporate them. Today we reveal some of the best exercises you can do with them. Without a doubt, they will improve your training and you will no longer be able to put them aside. Are you prepared or ready for what is coming?
Turkish lifting with kettlebells
Do you know this exercise? It is one of those that are usually practiced and more, when we talk about Russian weights. But now as it seems that everything Turkish is quite fashionable, we did not want to miss the opportunity to include this special exercise. It is true that there may be some variation, but the common thing is that we lie on the floor on our back. That one leg is straight and the other, we put the foot on the ground. Now you should push the weight towards the chest area with one or two hands. The same hand and leg will touch the ground to gain momentum and be able to sit up, supporting the palm of one hand. It seems simple, but it is not so simple!
Swinging or kettlebells swing
It is another of the most common and that also has to be incorporated into any training worth its salt. In this case, it is about starting by standing in front of our kettlebell. When taking it with both hands, we must bend our knees, pull our glute back and do not bend your back, but you have to keep it completely straight so that the exercise is correct. Then, you take a slight push and, with your arms outstretched, we swing the weight up and down. It goes without saying that you will work your arms but also shoulders, abdomen and legs as well as your back.
Sumo squat
Everyone knows the squats and it is true that they are hated by many but you have to think that they also bring us great benefits. So in this case, we are left with the sumo, which is one of its most demanded variants. To do this, we separate the legs at the height of the hips, hold the kettlebell with both hands and we will go down but always with a straight back. We will go up and down in order to activate both the quadriceps. It is simple, but the next day we will continue remembering an exercise like this.
Double rowing
Nor can we forget rowing when we talk about training. For this reason, again, we need our kettlebells and in this case, yes, twice, as we indicated, it would be a double row. So we will have to take a weight in each hand. Later, semi bend our knees and keep our back straight, to avoid possible injury. Now it only remains to bring the arms down, to stretch them and then, raising them but back, bending the part of the elbow. It is therefore another of the basics that you should alternate with the rest of the ideas in your training.
A Great Multi-Exercise: The Renegade Rowing
It is also about rowing but logically in a different way than what we have seen. In this case, it is a question of taking the two kettlebells again, but we will plank position, with straight arms and with hands gripping our weights. Balance is vital in this exercise, as well as maintaining posture and standing on the balls of your feet. We will alternate arms, but without modifying our posture. I'm sure you'll achieve it!