All articles tagged with #kettlebell
An experienced exerciser suffered rhabdomyolysis, a serious muscle breakdown condition, after a moderate kettlebell workout, highlighting the importance of listening to your body, easing into new or resumed exercises, and taking adequate rest to prevent injury.
Expert trainer Gede Foster recommends using a kettlebell that feels light to moderate during Romanian deadlifts but not so light that it can be lifted out in front like a front raise, to ensure proper form and effective hip-driven swings. Starting with a slightly heavier weight encourages correct mechanics, emphasizing hip power over arm strength, and helps master the kettlebell swing safely.
Personal trainer Adero Brown shares a four-move kettlebell workout that can be done at home or in the gym, offering a versatile and effective way to build strength without needing extensive equipment. The routine involves performing each exercise for 10 repetitions across five rounds, with a minute of rest between rounds. Key exercises include the kettlebell swing and single-arm snatch, with tips on proper form to prevent injury. This workout is ideal for those looking to strengthen their entire body with minimal time and equipment.
Incorporate three key mobility exercises—Asian squat, Jefferson curl, and World's Greatest Stretch—into your lower body routine to unlock tight hips and boost hamstring flexibility. These exercises can be performed with just body weight or a kettlebell for added intensity, enhancing your performance in squats, deadlifts, and other lower-body workouts.
A 15-minute, three-move kettlebell workout targeting chest, shoulders, and legs is highlighted as an efficient way to build full-body strength and muscle. The workout includes kettlebell farmer’s walk, thrusters, and sumo kettlebell goblet squat, with tips for beginners and scaling options provided. The workout emphasizes core engagement and proper form, making it suitable for various fitness levels.
You can sculpt your core and hips using just one kettlebell and three seated ab exercises, which are effective for building muscle and strength. The routine takes just 15 minutes to complete and can be done with one or two kettlebells. The exercises include seated kettlebell woodchop, seated leg lifts, and kettlebell seated Pallof press. These exercises can help improve posture, balance, and spine health, and are suitable for both beginners and seasoned pros.
Standing ab exercises using a kettlebell can effectively sculpt and strengthen the core, targeting various muscles including the abs, obliques, and hip flexors. These exercises offer benefits such as improved core stability and neuromuscular power. A three-move standing kettlebell ab workout is recommended, and it can be customized based on individual fitness levels. Incorporating kettlebells into workouts can help build functional strength and improve overall movement quality, making them a valuable addition to fitness routines.
Fitness influencers are promoting the use of kettlebells for an effective and efficient abs workout, eschewing trendy exercises like planking. Amy Kiser Schemper showcased a ten-minute kettlebell workout that targets the abs from a standing position, while Instagram duo Matt Tralli and Louis Chandler demonstrated a circuit workout with minimal rest intervals. However, research suggests that kettlebell training may be perceived as harder and lead to increased feelings of heat stress and muscle pain compared to other workout styles.
The Cyber Monday deal on Amazon Basics kettlebells has ended, but there are still discounts available on other brands. TruGrit offers a 12lb kettlebell with a 46% discount, while Yes4All has discounted some of its weights by over 50%. The 31lb Yes4All cast iron kettlebell is currently 52% cheaper than its original price and is considered a better model with a powder-coated finish. The author recommends kettlebells for various exercises and praises the Amazon Basics range for its small handle circumference and budget-friendly quality.
The author of this article decided to challenge themselves by doing 90 lateral kettlebell swings every day for a week. They found that the exercise put their core through the wringer and required significant core activation to avoid lower back pain. The lateral swings targeted the waist and oblique muscles, providing a different direction of movement and hitting muscles that are often overlooked. By the end of the week, the author's shoulders, arms, core, glutes, and hamstrings were feeling the burn. They recommend getting comfortable with Russian kettlebell swings and learning how to engage the core properly before attempting lateral swings.
The author did 90 American kettlebell swings a day for a week and found it to be a challenging workout that engaged most major muscle groups, including the core and posterior chain muscles. American kettlebell swings require swinging the weight above the head, which demands more shoulder, back, and core engagement to stabilize the weight as it travels overhead. The author recommends focusing on driving the biceps behind the ears and keeping the forearms active and wrists straight to support the bell with control.
The author did 90 American kettlebell swings a day for a week and found it to be a challenging fitness journey. American kettlebell swings require more shoulder, back, and core engagement than Russian kettlebell swings, and the weight is swung above the head. The author recommends focusing on form and driving the biceps behind the ears while keeping the forearms active and wrists straight. Regular kettlebell training can improve explosive strength and power and strengthen posterior chain muscles.
The author did American kettlebell swings every day for a week, which requires swinging the weight above the head, demanding more shoulder, back, and core engagement. The author recommends focusing on form and starting with a lighter weight to avoid injury. Although there was no visible physical difference after one week, the author felt strong and experienced muscle soreness. Regular kettlebell training can improve explosive strength and power.
Fitness trainer Rhiannon Bailey has shared a five-move kettlebell workout that can help improve balance and build muscle all over the body. The workout includes functional moves that closely mirror daily tasks and challenge the body to hold the kettlebell away from the center of gravity, improving balance and coordination. The workout requires good coordination and can be performed by swapping which hand you hold the kettlebell with each round.
A 10-minute strength and conditioning workout for a total-body tone can be done with just a kettlebell and a soft surface to lie on. The workout includes jump squats, kettlebell swings, plank jacks, and bicycle crunches. The workout is structured with three AMRAP rounds, each with a three-minute working period and 30 seconds of rest in between. The workout is designed to improve physical performance, speed, cognitive abilities, and self-esteem, and help perform daily tasks.