When was the last time you did a Kettlebell workout? Kettlebell exercises are very effective in strong muscle building. Here are top 5 kettlebell exercises for strength and muscle building
There are effective exercises for a fab body that you can try. And, all you need are a pair of kettlebells. This equipment can also be used for your gym routine as they are extremely useful. Using kettlebells can give you a great workout while helping you improve your balance, increase stability and increase the overall power of your body.
You can get a range of different weights that you can either increase or decrease based on your level of workout or the routine that you are following. For a good blast to your core, you can follow the exercises mentioned below in the order given.
With all the exercises given below, the focus is primarily on your stability, balance, coordination, and strength.
- Shred the muscles in the core
- Overcome imbalances in the muscle
- Improve athletic performance
- Build lean mass all over the body
1. Single Arm front Squat
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This is a great compound exercise that works effectively on your quadriceps and your shoulders. Start with a kettlebell in your right hand. Rack the kettlebell. This means that keep your elbow tucked and hold the weight in front of your shoulder while the palm faces in. Let your feet be shoulder-width apart. Hold out the left arm straight in front of you. Now slowly push your hips back and lower the body like you are going to sit on a chair. Go as low as you can. Make sure that your knees do not go ahead of your toes.
Once you reach the maximum squat, come back to the starting position. The weight remains racked throughout the exercise. Complete 8 repetitions on each side and then switch to the next exercise.
2. Single Arm Floor Press
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This is a great routine to include in your set of gym exercises using a kettlebell. While it works primarily on developing chest muscles, using a kettle bell stabilizes the core as the weight is slightly suspended.
Lie down on the floor on your back. Keep your knees bent and place your feet on the floor. Hold the kettlebell just above your chest in your left hand. Then, slowly lower the kettle bell till the upper arm begins to touch the floor. Pause in this position for a second or two and then push the weight back to the original position. Make sure that your right hip does not rise when you are doing this exercise. Also, do not let the arm extend beyond the shoulder or do not let it lean forward.
Complete 10 repetitions on each side and then switch to the next side. Make sure your shoulders do not leave the ground when you are pressing the weight upwards. The core needs to be pulled down towards the ground for better results.
3. Kettlebell Single Arm Swing
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This is one of the kettlebell exercises that is considered helpful in developing strong shoulder muscles. In reality, the swinging action and the movement itself helps stabilize the muscles in your core. Along with being a great kettlebell exercise, It is a strengthening exercise for the shoulder that also helps burn a lot of calories.
Start with the kettlebell on the floor. Then, stand with your legs a little more than shoulder width apart. Push your hips back, lower your body to a squat position and hold the handle tight with your right hand. Hike the kettlebell and take it between your legs, swinging the bell back. Then, with a thrust of your hip in the forward direction, lift the kettlebell holding your hands straight up.
Raise your hand to your shoulder level and then swing it back between the legs. As you do this lower your body into a squat. The whole movement from swinging the weight back to raising it to your shoulder height is one repetition. Repeat this ten times on one side before switching to the next.
4. Batwing Row
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This is one of the best kettlebell exercises for back muscles development. However, this kettle exercise also requires you to engage your core and use the muscles in your abdomen to keep the weights stable while you perform the exercise.
Start with one kettle bell in each hand. Then, bend at the hips while you bend your knees and lower the torso. You need to make sure that your torso is almost parallel to the ground. Then let the weights hand in front of you at arm’s length. Your palms should face inwards. Pull the right kettle bell to your ribs while keeping your elbows tucked in. This exercise using kettlebell is similar to the rowing exercise that you perform with dumbells. Keep the right hand in place. Then pull the left kettlebell to the ribs in a similar manner and lower the weight back. Do this ten times with the left hand. Then keep the left hand stable and repeat the same with the right hand.
Performing rows will not only get you to strengthen the back muscles but will also help your core muscles to a large extent. The bent over position requires all the muscles in your legs and your abs to work to make sure that you retain that position. That way, you will be able to build lean muscles overall and get a good workout for your body.
5. Kneeling Hold and Stand – Single Arm
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This is a challenging exercise that requires a lot of stability. As a result, the core muscles are engaged to their maximum. In addition to this, you also get a thorough workout for your legs and arms with this kettlebell exercise.
Start by kneeling down. Keep your hips off the ground and keep them leveled. The core should be stabilized completely to perform this exercise. Keep your left arm straight overhead. Do not bend the elbows at all. Now, holding the hips leveled swing the right foot out. It should be right in front of you. Now you are in a position that is similar to “getting down on one knee”. Then, using the muscles in your legs, stand up straight. Throughout this movement, make sure that your arms are straight up overhead.
Once you are standing, come back to the starting point. Then repeat the same movement on one side 5 times. Then, you can switch over to the next side to finish the next 5 repetitions.
This exercise requires some strength and is not recommended if you have had any serious injury to your knee in the past. Overall, it works on your body wonderfully.
The only thing that you need to keep in mind is that when you stand up, you need to push using the legs completely. Any inappropriate/unstable posture or swinging with the kettle bell in one hand, may lead to unwanted injuries in the back.
No matter what exercises you are doing using kettlebell, you need to stay consistent. You also have the option of using heavier kettlebells as you develop strength over time.