Four correct ways to train with kettlebells

Kettlebell dumbbells have a history of 300 years. It was created by Russian strongmen. This cast iron fitness equipment with a cannonball-like shape is mainly used to enhance our body's muscle strength, endurance, balance, flexibility and so on. You can do a variety of movements, such as squatting, jumping, lifting, throwing and other exercises. We can enhance the strength of our trunk and lower limb muscles through exercise. When practicing lifting kettlebells with dumbbells, you must pay attention to the accuracy of the movements so that you can exercise more effectively.

1. Kettlebell Swing

Hold the kettlebell with one or both hands in front of your body and use the strength of your hips to swing it up (without letting it go), then let the kettlebell naturally fall behind your hips. Do 30 with each hand and 3 sets for each. If it feels easy, you can add weight.

Note: As with any weight-bearing exercise, keep your lower back straight and moderately tense. This will build lower back endurance, otherwise it will cause strain.

2. Lifting the Pot Upwards

Hold the handles on both sides of the kettlebell with both hands, stretch your arms upward to lift the kettlebell. Note that the entire lifting process should be slowed down. Repeat 5 times.

3. Kettlebell Push-out

Hold the handle of the kettlebell with both hands, with your palms facing each other, and hold it close to your chest at shoulder height; do a squat, sinking as low as possible; stretch your arms and push the kettlebell straight out in front of your body, then bring the kettlebell back to your shoulders and stand up. Repeat this training.

Four: supine bench method

Lie on your back on a bench, bend your elbows and hold bells at your shoulders. Press the kettlebell upward with both arms simultaneously, then return to the starting position. Lie on your back on a bench, with your elbows bent and your arms clasped in front of your chest. Swing your arms back over your head with your fists facing downward, then return to the starting position. This movement mainly develops the pectoralis major, arm muscles and shoulder girdle muscles.

Kettlebell Dumbbell Weight Selection

Traditional kettlebells come in only one weight, 16 kg (35 lb). Later on, styles of different weights began to be added.

The weight range is 4 kg each. Common weights include 8, 12, 16, 20, 24, 28, 32 kg, etc. Due to its popularity, it is now available in lighter weights, weighing only 5 pounds. The heaviest kettlebell is a single 80 kg behemoth.

Benefits of practicing kettlebell lifting:

Practicing kettlebells can effectively improve muscle strength, muscle endurance, muscle explosiveness, and cardiopulmonary endurance. When doing kettlebell exercises, the core of the trunk will be very effectively exercised, and it can also train the coordination of whole-body movements and the flexibility of the limbs.