Kettlebells are in popular use today and the benefits of these exercises are many. This article gives you some kettlebell exercises that men can make a part of their workout routine.
The kettlebell exercises originated in Russia and are extremely beneficial for overall strength and stamina of the body. The attached handle helps in moving the ball in any direction. These exercises are actually strength training and muscle building exercises, that accentuate the metabolism of the body, thereby burning a substantial amount of calories.
Tips for Beginners
If you are a beginner, then you might need to follow certain guidelines before beginning these exercises. The resistance offered by this tool, aids in all round development of your body. Here are some tips for beginners:
- Grip the ball tightly and ensure that there isn’t any strain on your wrist. You should apply the pressure on the core of the ball, for lifting it up.
- Lift the weight according to the need of your body. Start with a light weight and increase it gradually to avoid muscle injury.
- Be extra careful while lifting the weights overhead. Secure it tightly and then move it till your eye level, without injuring your wrist.
Types of Exercises
These workouts are diverse and the exercises are directed to specific parts of your body. Men usually workout to fortify their glutes, hamstrings, arms, and shoulders. The routine involves performing these exercises in 3 or 4 sets. You can get the schedule chalked out by your fitness trainer, and perform them as per his guidance. If these exercises are performed in a systematic way, then a difference in the stature of your body would be noticed within a month. Using a kettlebell is a wonderful method to exercise your entire body, ensuring each and every muscle gains proper shape. A few good workouts are described below.
Push-up
Push-ups with a kettlebell can helps build up the chest and the core muscles. In this exercise, you have to grasp the handle of the weight from a full or bent-knee push-up position. Though in this case, you have to hold the handle instead of placing your palm on the ground. The base of the ball is fixed on the ground. You can now start the push-ups by exhaling and elevating your body and inhaling and lowering your body, until your chest aligns with the hand. Your feet should be placed shoulder-width apart. Keep your back straight, lock your elbows, and tighten your abs to get the ultimate benefits of doing push ups with this weight. Start with three sets of this exercise, increasing it to a maximum of six moves.
Press
The shoulder press is directed solely towards the upper body, so that the muscles get toned up giving you a perfect physique. You workout your triceps and shoulders by standing and lifting the kettlebell from the ground with your hands. Then, holding it in the right hand, bend your arm at the elbow, so that the kettlebell touches the shoulder. Now push your hips to the right and slide your left hand down to touch your left leg. Pause, and then reverse the move to return to the start. Make sure you have gripped the weight tightly so that it doesn’t slip off and cause an injury.
Swing
These swings help in strengthening the posterior chain muscles of the body that includes the core, back, hamstrings, and the glutes. Depending on the direction of the swing, you can also build your abs with the swings. Stand straight, with your feet shoulder-width apart. Bend your knees a little and take the position of a semi-squat. Lean forward to lift the kettlebell. Keep your head straight and do not stiffen your neck muscles. Now grip the handle and lift slowly in the air. Put a little pressure, and swing it over your head forming a circle/halo, then keep it on the ground. If you are directing it towards your abs, then swing the tool to-and-fro, while maintaining the semi-squat position throughout.
Some More Exercises
While exercising, ensure that you follow correct form and posture, and do not hesitate to seek guidance from a fitness expert when in doubt. Here are some of the exercises that you can incorporate in your workout routine:
- Deadlifts
- Squats
- Jerks
- Cleans
- Lunges
Repeat all the moves at least thrice daily to get a well-toned muscular built. If you want to perform all the moves alternatively, then get the correct routine decided by your fitness trainer.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
