Originating from deepest Russia as a tool farmers to weigh-up their crops (and get ripped in the process), the humble kettle bell has been around since the 1700s. These days, I’d argue that they’re capable of delivering a versatile and explosive full-body workout, which builds power and burns fat. The position and thickness of the handles (hanging directly under the wrists) unevenly distributes the weight, which means you need more strength in your grip, better co-ordination & more core engagement, as the weight is far more difficult to control. It also develops muscles through the arms, the shoulders and the other stabiliser muscles too. Dumbbells, as a comparison, are centred and therefore nicely balanced – kettle bells are inherently unstable, as their handles stick out comically from one side of the sphere & act like an additional pivot point control. Here’s a breakdown of one of my faves, the kettle bell swing…
The ‘kettle bell swing’ keeps the muscles working through the entire motion, so they work all together which avoids imbalances, and is softer on the joints / bones. So they’re great overall muscle-conditioners.
Stand with a wide stand, feet shoulder-width apart (feet either pointing straight ahead or turned slightly out), hold the kettlebell with both hands, elbows locked and hands touching.
Relax your shoulders and pull them down away from your ears. Engage your abs.
Avoid leaning forward, instead your body should form a straight line from your shoulders through your hips and knees down to your feet. You’ll be working a lot of the posterior muscles, gluteus hamstrings, latisumus dorsi all back muscles.
Try to squeeze your glutes, and explosively swing, with a pelvic thrust the kettle bell to eye level or as high as you can.
the bell backward between your legs.l
Points To Note:
– If you feel a tight sensation under your armpits it’ll most likely be because your working your lats, which is ideal.
– Start with a lighter weight and gradually as your strength and teqnique improves work your way up.
– Maintain a straight back during the pelvic thrust avoid any arching and/ or slouching.
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