Kettlebell’s are a great piece of equipment to use when working out. They can be used in many different ways and they are great for women and men. Women sometimes prefer to workout with them as they are less intimidating.
They can be used to train all the main areas of your body, which is great if equipment and weights are limited! As well as this, kettlebells can be used to train one side of your body at a time, which is great if one side of your body is more dominant than the other. By training one side at a a time, you can really focus on the muscle you are using, and by focusing on one side at a time, you have to use your core more to make sure you don’t topple over. This helps with getting closer to a stronger core (which is great if you hate training abs)!!
Here are a few exercises you can do:
Kettlebell one-arm swing
- Hold a kettlebell by the handle with one hand and stand with your feet shoulder-width apart. Then bend your hips back and swing the kettlebell weight through your legs and behind you. Make sure to keep your lower back flat and bend your knees as necessary. Then explosively extend your hips forward so that you have enough momentum to swing the weight through your legs and up to shoulder level. Repeat 10-12 times for 5 sets.
- Hold a kettlebell in one hand, and bend the knee of the side the kettlebell is in.
As you slightly bend your knee (same side as the kettlebell), bend from your hips and lean forwards whilst raising the opposite leg. You should feel a pull up your hamstring on the leg you bend. Then bring your body back up to the start position without placing the leg you raise on the floor, and repeat the motion 10-12 times and swap your kettlebell to the other hand and repeat. Do 5sets of 1-12 reps on each leg. This exercise is great for your core, legs and improving your balance- this exercise helps with strengthening both sides so that they are equal.
- Stand up straight, hold the kettlebell with two hands, bend your knees and bring the kettlebell between your legs and bend from your hips. Then swing the kettlebell forwards, and up so your arms are out straight. Swing back down through your legs and repeat 10-12 times. Repeat this workout 5sets of 10-12reps.