Kettlebell training is a basic functional exercise program that involves whole body workout. It helps you get lean, build muscle and increased strength. Everything from your grip to core has to work extra-mile and the results are dynamic. Its a great explosive movement exercise that works all the major muscles. no wonder why the Russians have been using it as a major hardcore training program since the last so many years.
3 BASIC EXERCISES - PART 1
1. KETTLEBELL CHEST PRESS:
- Lie on a flat
bench holding 2 kettlebell in both hands.
- Press the
kettlebell straight up toward the ceiling. There is an option of rotation of your
wrist midway reaching up.
- Lower the
kettlebell back to the starting position and repeat.
2. KETTLEBELL OVERHEAD PRESS:
- Take kettlebell from floor in a clean position, bringing in front of chest and kettlebell against outside of arm. Stand with feet slightly wider than shoulder's width apart.
- Press kettlebell upward until arm is extended overhead. Lower to front of chest and repeat. change arm and continue.
-
Keep arm close to body in bottom position. Wrist supporting kettlebell should be kept straight
3. KETTLEBELL SQUAT:
- Start the movement by pushing the hips backwards
- Keep the weight on your heel side and outside of the feet
- Thighs must get to at least parallel with the floor
- Push the floor away from you on your way up
- Keep the back flat, chest up and look up
- Breathe in, hold and descend, breathe out on the way up
- Its important to make sure you deep squat while having your back arched in order to engage your glute muscles (major), people who do shallow squats only engage quadriceps, half the benefit
- The biggest advantage hitting these large muscle groups means a greater hormonal response along with better metabolic effect. Meaning fat loss and strength building.
THE NEXT PART TO FOLLOW SOON..........
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