Kettlebell Exercises – A Workout for Weight Loss Training
The kettlebell is an essential piece of training equipment. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and there are even some lines of colorful “rubber-coated” kettlebells due to the growing popularity of kettlebell training in Southern California.
But what are kettlebell exercises for? Strength training and weight loss to get started. Kettlebell training incorporates fluid, intense movements to work your core, lower back, lower body, and shoulder muscles. Combine the resistance of a cardio workout with the power of strength training. It requires concentration and body control. A kettlebell workout can be a rewarding training method for weight loss and strength, but it’s not for the “casual gym dweller.” The following are three basic kettlebell exercises to get you started.
The swing
Each activity has a basic movement. The yoga beginner learns downward facing dog, the tap dancer learns the single time step, the boxer learns the right hand, and the kettlebell lifter learns the swing.
Lower your body into a squat position: feet shoulder-width apart, weight in heels, shoulders back, kettlebell between legs.
Grab the kettlebell with both hands. Lift yourself up as you push your hips out. Use your core to swing the kettlebell out and up. Help with your lower body and shoulders, but don’t use your arms or rely on shoulder strength to swing the kettlebell. The legs and hips are the driving force of movement.
Once the kettlebell reaches its zenith, you can now actively use your shoulders to return the kettlebell to the starting position.
clean and press
Once you’ve got your swing down, this is the next kettlebell exercise to master. Perfect for weight loss training, the “Clean and Press” starts with the basic swing, but then transitions into a press once you bring the kettlebell to your shoulder.
Start with a basic swing, but keep your elbows tucked in as you lift the kettlebell.
Once the kettlebell reaches shoulder height, return to a half squat. Bring your elbows under the kettlebell as you dip.
Now press the kettlebell over your shoulder, lifting yourself up, and finish with the kettlebell raised over your head.
Slowly lower the kettlebell down and roll back into a squatting position.
get up in Turkish
This kettlebell exercise is for people with advanced kettlebells. It’s basically a complicated way to stand up. But it uses a wide variety of muscles, more strength than weight loss training, but definitely a great addition to the kettlebell workout.
Lie on your back and hold the kettlebell up in your left hand, elbow locked.
Support yourself with your right hand. And pull your left foot towards your buttocks.
Plant your right knee on the ground. Continue to place your left foot on the ground. You should be halfway to a kneeling position at this point.
Finally, stand up. Keep in mind that your elbow should be locked throughout the entire exercise and you should also keep your eyes on the kettlebell throughout the entire exercise.
Mastering the Turkish lift can take some time, but it can dramatically improve your weight loss training regiment.
Videos!
For videos that demonstrate the correct methods for all of these kettlebell exercises, check out this kettlebell exercises article.
