Today the second part of kettlebell focuses on lower body strength building along with upper body improvement. Technique is most crucial for better results and less injuries, these workouts could be incorporated along with your other strength exercises or just spend a good hour sweating out with the lovely kettlebells.
KETTLEBELL SWING:
HOW TO DO:
To start, place your feet on the floor, slightly wider
than shoulders. Hold the Kettlebell with both palms facing inward, holding
straight up. Bend your knees to come in the squat position, push your butt back
slightly and hinge at the hips, and swing the Kettlebell in between your legs. Then
bring your whole body force behind the move, thrust your hips forward while you
swing the Kettlebell with both arms until it reaches straight in line of your
head. Make sure you keep your arms in contact with your body at the start and
end of the swing so that the entire body mass is behind the movement.
BENEFITS:
- A very wholesome
exercise for your back, actually protecting it from being injured and
after long hours of sitting bring the weak muscles in work, a good
exercise!!
- A perfect
anaerobic workout
- A perfect
aerobic workout
- Helps in
building muscular endurance, a gateway to building mass or getting ripped
KETTLEBELL DEADLIFT (with 2 kettlebells):
HOW TO DO:
Stand holding two kettlebells on your each side. Squat
down with feet flat and grasp handles to sides. Position shoulders over
kettlebells and while dipping maintain the arch of your back
To pull kettlebells up off floor use extension of hips
and knees. Stand upright with chest and chin high. Lower kettlebells to
original position while squatting down with taut lower back.
Make sure the technique is executed with precision by keeping
feet flat on floor, hips low, and back taut throughout lift. Knees should point
same direction as feet throughout movement. Do not jerk weight from floor.
BENEFITS:
The Kettlebell Deadlift
activates most muscles in the body and relies on the posterior chain consisting
of the Glutes, Hamstrings and Back Extensors.The motor control, mobility
and correct muscle activation must all work together in order to maximize
effective movement and minimalise the risk of injury in this movement.
KETTLEBELL GOBLET SQUAT:
HOW TO DO:
Stand holding a kettlebell by the horns close to your chest. This will be your starting
position.Squat down between your
legs until your hamstrings are on your calves. Keep your chest and head up and
your back straight.At the bottom position,
pause and use your elbows to push your knees out. Return to the starting
position.
BENEFITS:
Builds your bio mechanics, increases your flexibility, develops power, better posterior strength.
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