Take your strength to the next level with these kettlebell workouts.
If you have little time (as, indeed, most of us), then on your next trip to gym select kettlebell. Why? Kettlebell lifting is both cardio and strength training. According to a recent study, subjects who performed four weeks of kettlebell lifting (16 kg on average) increased their rate of tissue oxygen uptake (VO2) by 6%, which is oxygen, which is a reliable indicator of health. of cardio-vascular system and which the body can effectively use during high-intensity training
In the same study, subjects who did circuit training for the same amount of time did not increase VO2. At the same time, a number of other studies confirm that kettlebell training effectively increases strength, and has more effect on muscles than jumping squats.
The beauty of kettlebell training - with the right approach - is their versatility. “Just one thing, but so many exercise options, ranging from high-intensity fat-burning kettlebell workouts to low-rep strength workouts. They are great for developing hip strength without the risk of injury, as is the case with deadlifts.”
We have prepared for you five programs that will help you understand how to properly train with kettlebells.
- Supersets for fast results
- Five Exercises to Gain Muscle or Lose Fat
- Five the best exercises on the press
- Circuit training for strength
- Training of increased complexity using two kettlebells.
But before we move on to the exercises, let's decide on the choice of projectile.
- professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of weight,” Turner explains. "It's handy when doing difficult exercises».
- Cast iron“I prefer cast iron over rubber. I think they are more durable. This allows you to perform high-quality exercises such as the kettlebell wrist pull, when you need to transfer the weight of the whole body to them.”
- Ideal weight “For men, I would recommend a weight of 16-20 kilograms. They're heavy enough to load the muscles and pump up the kettlebell, yet light enough to allow for high-intensity exercises and high reps."
A set of exercises with a kettlebell for all muscle groups
The beauty of kettlebell training programs is that dynamic, natural movements help you simultaneously benefit from both fat-burning cardio training and heavy-weight muscle-building training. In order for the training to be the most effective, we have collected exercises in supersets.
How to perform
Perform one set of ten repetitions of the first exercise in the superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to complete four supersets. Rest two minutes and move on to the next superset. For exercises on one side, in the first approach, perform exercises on one side, then on the other. For progression, add one rep to each set until you reach 15, then increase the weight and start again with 10 reps.
Why it works
Is it possible to pump up kettlebells according to this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after the other without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work out the press in a standing position, and in the third - in a horizontal position. As a result, the heart rate accelerates, which allows you to effectively burn fat and pump big, strong muscles press.
Approximate weight
Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.
Superset 1. Compound Advantage
Work through all upper part body with just two exercises.
1A. Bench press on the floor
Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way. Alternately repeat the arm press in a calm rhythm.
1b. Wrist traction weights
Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the kettlebell, repeat with the other hand. Keep your core in tension, make sure that the hips are motionless.
Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” Turner explains. “To complicate the exercise, bring your feet as close as possible.”
Superset 2. Dynamic Strength
Use your core muscles to hold yourself in position.
2A. "Mill"
2b. "Eight"
Slide the kettlebell back between your legs, moving from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep the movements as smooth as possible.
Tip: "This is a great core exercise because the specificity of the movement requires the abs to be constantly tensed for effective balance."
Superset 3 Core Benefits
Finish your workout with exercises that “burn through” the abdominal muscles.
3A. Bench Press
Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to get up. starting position, push your arms straight up.
3b. Moving the kettlebell in the plank
You can perform each set of exercises with kettlebells at home or in the gym from the place of training, the result will not change.
Advice: « Good way diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the projectile off the floor.
5 exercises to burn fat and gain mass
These five kettlebell exercises will help you lose weight and build muscle at the same time. Use such a weight of the kettlebell that the last repetition of the last exercise is given to you as hard as possible, but without breaking the technique. Choose training complex according to your goals:
fat burning
If your goal is to get rid of extra centimeters, do 10 repetitions in each exercise. Fat burning kettlebell training is performed in a circle, with no rest in between. Then rest for 60 seconds and repeat the circle. In total, you need to do five circles.
Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with ten reps.
Set of muscle mass
If your goal is dry muscle mass, perform 12 repetitions in each approach, then rest for 45-60 seconds. It is necessary to do 4 sets of each exercise, resting no more than 90 seconds between exercises.
Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with 12 reps.
1. Kettlebell push
Swing the kettlebell between your legs while moving your hips forward. Once it reaches belly height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat.
Tip: “Make sure you don’t take the kettlebell too far away from your body. It's a great exercise for developing strength."
2. Press from behind the head
Get into a kettlebell chest position at shoulder level with your elbow tucked into your side for extra support. Push straight up over your head using the most efficient way to reduce stress on your shoulder joint.
Tip: “Start with your elbow under the kettlebell, then push your arm into a straight line, gradually turning it around so that your palm is facing forward in the final position. If you are using big weight, then you can start from chest».
3. Kettlebell snatch
Swing the kettlebell between your legs while moving your hips forward. When it's just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum you've gained to bring the kettlebell straight over your head.
Tip: “Try to avoid having your arm under the kettlebell and don’t press in a single movement. The exercise should be performed in one smooth movement.
4. Mill
Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.
Tip: "The Windmill exercise looks intimidating, but it's worth doing for core strength and stability." shoulder joint. This exercise is also great for stretching the back of the thigh.”
5. Moving the kettlebell in the plank
Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Spend left hand under the body, take the weight and move it to the left side. Repeat on the other side.
Five of the best kettlebell exercises for the press
Bodyweight exercises are great for building core abdominal strength. But if you want to get a stone press with clearly visible cubes, then you need to add weights to your training. One of effective ways- weights.
We have already talked about and want to expand the list with movements with additional weight.
“I use kettlebells because they are versatile. They allow you to perform both basic exercises and exercises for all muscle groups, they are suitable for both beginners and professionals, they can be used both in the gym and at home, ”explains Ashton Turner, co-founder of a fitness club in London, a strength increase specialist. “Exercising on one side unbalances the body, forcing the body to use the muscles more to stand still. Any movement behind the head, for example, "The Mill", in addition to balance, also requires the involvement of the core muscles.
How to perform
Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. To increase the load, add one repetition per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten repetitions.
Why it works
These exercises develop your anti-rotation abilities, making you stand on your feet more firmly. Also, this training program will allow you to achieve a stone press, and work out the oblique muscles of the abdomen and lower back with high quality.
1. Pressing kettlebells lying on the floor
Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push the kettlebell up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way.
Tip: “Lying on the floor increases core stability, thus reducing the risk of injury,” Turner explains. “I invite my clients to “imprint” bottom back to the floor. This helps prevent arching in the lower back and turning off the abdominal muscles.”
2. Mill
Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.
Tip: “The Windmill exercise looks intimidating, but it’s worth doing to strengthen the core muscles and stability of the shoulder joint. This exercise is also great for stretching the back of the thigh.”
3. Side press
Starting position: kettlebell at shoulder level. Tighten your core muscles, lower your body to the side while straightening your arm. Try to keep the kettlebell as still as possible, move your body instead. When you reach the bottom point, return to the starting position.
Advice: " Great exercise on the oblique muscles, since you need to maintain balance while pressing the kettlebell from the body. The lower you go, the greater the intensity of the exercise becomes, and the center of gravity also shifts.
4. Bench Press
Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the weights towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.
Tip: “Sitting up straight, pull your pelvis up, and as you lower yourself, twist your back, trying to touch the floor with each vertebra in turn. The slower you move, the stronger the abdominal muscles work.
5. Moving the kettlebell in the plank
Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Change hands and repeat the movement.
Tip: “A good way to diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the kettlebell off the floor.
Circuit training with kettlebells for strength
"The purpose of this circuit training with kettlebells - increased strength, ”explains London fitness club Evolve 353 trainer Ashton Turner. “Great workout for athletic development, while much easier in terms of technique compared to the Olympic bench press. The selected exercises are transferred to other types of load, for example, running and jumping. They also allow you to develop strength, focusing on the muscles of the back. This means that this training is great for people involved in rugby and football.”
How to perform
You can do both circuits and the final exercise, or if you are short on time, one of the two circuits and the final exercise. During circuit training, all exercises are performed in a circle, one approach each, without rest. Keep track of the time in which you manage to complete the circle and try to reduce it by at least a couple of seconds with each workout - this is a great motivation and a way to track progress.
Circuit training 1
1A. Mahi kettlebell with one hand
Repetitions: 8-12 per side
Stand straight with your feet slightly wider than your shoulders. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebell back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward as you swing the kettlebell in front of you. Squeeze your buttocks as much as possible and lift the weight to shoulder level.
Tip: “Exercise is good for developing a sense of balance. When swinging the kettlebell with one hand, you must maximize the tension of the core and oblique muscles of the abdomen to prevent twisting of the body.
1b. Kettlebell snatch with one hand
Repetitions: 8-12 per side
Start by swinging the kettlebell with one arm, but when it is between your legs, shrug your shoulders back and up so that the kettlebell is as close to your body as possible. Raise your elbow to lift the kettlebell up. When it is level with the elbow, rotate your arm under the weight and push up until the kettlebell is directly above your head.
Tip: “This exercise is good for developing strength because it involves multiple muscle groups at once and requires extra effort to complete the movement. It also allows you to increase the strength and stability of the shoulder joint.
1C. Moving the kettlebell in the plank
Repetitions: 16-24 each side
Start in a plank position on outstretched arms, place a kettlebell on your right side. The hips should be twisted, and the core muscles should be tense throughout the exercise. Pass your left hand under the body and grab the kettlebell. Move it to the other side, keeping your hips straight. Lower and repeat with the other hand.
Tip: “One of the main conditions for working on strength in this exercise is tense core muscles. This exercise allows you to understand how to control the muscles of the core, and also develops a sense of balance.
Circuit training 2
Do one set of each exercise in order. Rest 60 seconds between rounds. Only eight circles.
2A. Mahi with two kettlebells
Repetitions: 8-12 per side
Stand straight, feet slightly wider than shoulder width, take a weight of the same weight in each hand. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebells back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward while swinging the kettlebells in front of you. Squeeze your buttocks as much as possible and raise the weights to shoulder level.
Tip: “By swinging with two kettlebells, you increase the weight used, which allows you to work more effectively for strength.”
2b. Push of two kettlebells
Repetitions: 8-12 per side
Start in the same way as if you were doing kettlebell swings. Once they reach belly height, extend your elbows back and raise your arms under and around the kettlebell to get into a kettlebell-on-chest position, then lower them between your legs and repeat.
Tip: "This is an explosive strength exercise."
2C. Wrist traction
Repetitions: 8-12 per side
Get into a plank position with straight arms and weights. Set your legs a little wider than usual for greater stability, tighten the muscles of the core and buttocks. Pull one kettlebell up, moving your elbow back to your hips and bringing your shoulder blades together. Shift your body weight to the other hand. Lower the kettlebell, repeat with the other hand. Keep your core in tension, make sure that the hips are motionless.
Tip “This is a great core and back exercise that helps increase stability, and therefore strength, of the core muscles. To complicate the exercise, bring your feet as close as possible.
Final exercise
3. Mahi with two hands
Time: 60 seconds
In one minute, perform as many swings with both hands as possible, then rest for a minute. Write down the best result and with each subsequent workout try to improve it. However, the focus should be on the technique of the exercise, and not the number of repetitions. Only 8-10 approaches.
A set of exercises with two kettlebells for a double result
When you understand the beginner exercises and learn how to properly perform basic exercises with kettlebells, such as swings, bench presses and jerks, you can move on to a more difficult option. “Using two kettlebells is a level of difficulty, as such exercises require a developed sense of balance and muscle control,” explains Ashton Turner, trainer at the London fitness club Evolve 353. “Also, two 16kg kettlebells seem lighter than one 32kg.”
How to perform
Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. The second exercise involves alternating kettlebell presses up for each rep. To increase the load, add one rep per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten reps.
Why it works
By using two kettlebells instead of one, you are not breaking any rules. It doesn't matter if you use one kettlebell or two, the load increases in the same way. The main thing is to make sure that you perform the exercise equally with both hands, otherwise you risk earning a serious injury to the shoulder joint.
1. Mahi with two kettlebells
Swing the kettlebell between your legs until you are in a neutral position (this activates the glutes). Try to keep your wrists as close to your hips as possible. At the top, tighten your gluteal muscles to reduce the load on the lower back.
Tip: “Step your feet a little wider than when doing the same exercise, but with one kettlebell. This way you have enough space for both kettlebells, and you can work your thighs, glutes, and hamstrings more effectively.”
2. Kettlebell Press
Stand up straight into a kettlebell chest position, then follow deep squat. Alternately perform a kettlebell press from behind your head, looking in the direction of movement of the projectile.
Tip: "Great test for the hips and thoracic spine as well as shoulder stability."
3. Snatch with two kettlebells
Swing the kettlebell between your legs while pushing your hips forward. When they are just below chest height, bring your elbows back and raise your arms under and around the kettlebell, using the resulting momentum to bring the kettlebells straight over your head.
Tip: “Try to avoid having your arms under the kettlebells and don’t do the press in a single movement. The exercise should be performed in one smooth movement. Two kettlebells greatly increase the complexity and effectiveness of the exercise, since you need to perform the same movement with both shoulder joints.
Get into a kettlebell chest position, holding the weights at shoulder level with your elbows tucked into your side for extra support. Push the kettlebells straight up over your head in the most efficient way possible to reduce stress on your shoulder joint.
Tip: "Make sure both elbows are directly under the weight during the push and the weight is directly over the shoulders during the completion of the rep."
Many men, and not only them, want to be in a good physical form and have developed muscles. Strength training helps to become strong and muscular. Everything more people come to fitness centers and gyms to make their dream come true.
But not everyone has the opportunity to visit Sport halls. The reasons for this may be different. Unlike professional athletes, ordinary people, in addition to training, have other things to do. And it's not just work. But even the lack of the opportunity to train in the gym does not mean at all that you can put an end to your dream. Power training you can even carry out at home, having only one weight at hand, and at the same time achieve results.
Girey can not only develop almost everything physical qualities, but also to pump absolutely all the muscles of the body. A lot of exercises have been invented with this projectile. In this article, we will show you three basic exercises with one kettlebell, with which you can pump up pectoral muscles.
Kettlebell press with two hands lying on the floor
In order to maximize the use of the chest in this exercise, during the exercise, concentrate as much as possible on its work. At the top, do not unbend your arms to the end, additionally contracting the pectoral muscles and linger for a second. Slowly return to the starting position. Make sure that the weight does not slip or fall. You can lubricate your hands with magnesium.
One-arm kettlebell press lying on the floor
This exercise is a little more difficult than the first. Sit on the floor and grab the kettlebell with a neutral grip. Having taken a stable position on the floor, lift the weight up, while turning your wrists so that at the end point of the amplitude the palm looks forward. Do the required number of repetitions, then do the same with the other hand.
Kettlebell push-ups
Having placed the kettlebell on the floor, grab its handle with one hand, and rest on the floor with the other. From this position, lower yourself down enough to feel a stretch in your chest. Then go up. After completing the desired number of times, change hands.
You can choose any two of these exercises. Remember to warm up before starting your workout to avoid injury. Know that not being able to go to the gym is not a sentence. You can always find a way out and train at home, even with a minimum of sports equipment.
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- Starting position (IP) - lying down, the shoulder blades are brought together, the legs rest securely on the floor. Hands with kettlebells are straightened and are above the chest. Grip - by the handles, the shells hang not on the sides, but towards the head.
- While inhaling, you need to slowly lower your arms, while the elbows go to the sides perpendicular to the body, and do not press against the body. The depth should be comfortable, depends on your stretch, no need to do through pain.
- On exhalation, with a powerful effort of the pectoral muscles, squeeze the weights up. Until the end, it is better not to unbend the elbows - so the chest will be tense throughout the entire approach.
If you have only one kettlebell available, you can press either with your hands alternately, or take it by the bottom with both hands at once. It all depends on her weight and your strength indicators.
Bench press on the floor
If you don't have anything to make a bench out of, the floor press is an alternative. The main difference here will be a smaller amplitude, which slightly reduces the effectiveness of the exercise. The technique is similar, only it is better to bend the legs at the knees for better support:
This exercise can also be performed with one hand:
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Another interesting option is to press two kettlebells on the floor alternately. You pick up both shells at once, but do not squeeze them together, but first with your left hand, then with your right. In this case, the body can be slightly lifted after the working hand:
Push-ups on kettlebells
This type of push-up increases the range of motion, which allows you to better stretch and work out the chest.
The technique is as follows:
- Place two kettlebells wider than shoulder width. Their handles should be parallel to the body.
- Take an emphasis lying down, in which the hands wrap around the handles of the shells.
- On an inhale, go as low as your stretch allows you to.
- As you exhale, with a powerful movement, rise to the starting position. It is better not to unbend your arms to the end, immediately proceed to the next repetition.
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If you are a beginner and are afraid of not holding kettlebells with such a grip, use the following option:
Option for advanced athletes - push-ups on one arm:
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Pullover
This is an exercise that works the chest, triceps, and lats. Moreover, the load is distributed in this order. One projectile will suffice.
It is best to perform it on a straight bench, a chair or stool is also suitable here, since here support is needed only for the upper back.
In the process of taking the arms back, they do not need to be bent so that the load does not go into the triceps. Try to perform both lifting and lowering slowly and under control, concentrating on the muscles of the chest.
Back
Deadlift
Can be done with one kettlebell or two. It's powerful basic exercise, which, in addition to the back muscles, actively involves the quadriceps.
Technique for performing with one kettlebell:
- Stand in front of the projectile - it is between the legs at the level of the socks, the legs themselves are shoulder-width apart.
- Squat down, leaning forward, and grab the kettlebell by the handle with both hands.
- At the same time, straighten your legs and straighten your back, rise to the starting position. You don't have to lean back - just stand up straight. The most important thing is that the back cannot be hunched over in the lumbar and thoracic regions throughout the entire movement.
- Perform the next repetition, lowering the projectile to the floor, but without touching it.
In the case of two kettlebells (to increase the working weight), the technique is almost the same. Only in this case they will stand on the sides of the legs:
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Bent over pull
Here you can also come up with several options for execution. Classic - thrust with one hand in an emphasis. You can lean on a bench, sofa or any other similar surface (it is desirable that it is not too soft).
The technique is as follows:
- Stand on the side of the support, for example, to the right of it. Lean on it with your left hand and left bent leg. Put the second leg back and slightly to the side, slightly bend it at the knee, the emphasis should be reliable.
- Take the kettlebell with your right hand. Straighten the body - it should be parallel to the floor. The hand with the kettlebell hangs down. This is the starting position.
- On exhalation, due to the efforts of the back muscles, pull the projectile to the belt. At the same time, the elbow goes along the body, practically pressed to it. At the top point, you can turn around a little so that the amplitude of movement is as large as possible.
- While inhaling, lower the projectile down as far as possible without turning the body, while stretching the lats properly, and immediately begin a new rise.
- Then the same must be repeated for the other hand.
If you do not have any suitable support, you can perform the exercise without it. To do this, the left leg will need to be put forward, as in a lunge, rest against it with your left hand and bend down, but not to the parallel with the floor, but a little higher:
If the kettlebell is too heavy to pull with one hand, you can lift with both hands at once - in this case, the movement will be similar. In the same way, you can pull two shells at once.
Triceps
This exercise is similar to the regular bench press discussed above. However, the emphasis here is on the triceps due to a different grip - the shells need to be taken with a neutral grip, that is, the palms will look at each other, and the weights will hang down on the sides. There is also a difference in movement - when lowering, the elbows should not be spread apart, but kept as close to the body as possible. At the top point, we unbend our arms to the end. You can perform both on a bench (preferred option) and on the floor.
If there is only one projectile, you can press it with both hands at once, holding on to the bottom and not forgetting the correct trajectory of the elbows:
Extension of the arms from behind the head
Alternative. With a kettlebell, this exercise is even easier to perform than with dumbbells, since it is more convenient to hold it.
The technique is as follows:
- We sit on a bench, sofa or chair without high back. We raise the projectile in any convenient way above the head and hold it with both hands by the handle so that it hangs back.
- As you inhale, gently lower it down, bending your arms. Make sure that the elbows do not move much to the sides. Also, be careful not to hit your head.
- As you exhale, unbend your arms to the starting position.
The exercise can be performed while standing, but it is more convenient to keep balance while sitting.
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If it's too easy for you, you can do extensions with one hand:
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Push-ups can also be done with an emphasis on the triceps rather than the pecs. To do this, we put the shells shoulder-width apart, and when lowering, we do not spread our elbows, but keep them as close to the body as possible. Unbend your elbows to the end in each repetition.
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Biceps
Arm curls
As part of home workouts, this is the main exercise for biceps. It is performed as follows:
- Stand up straight, feet shoulder-width apart, shells in lowered hands.
- Options are possible. The first - neutral grip when the palms are facing each other. In this case, when lifting, you need to supinate the hand - turn it away from the body so that the weight hangs in front of the hand. The second option is to initially take it with such a grip that the palms look away from the body, and do not change the position of the hands during the lift. Both options are good, it is recommended to alternate them from workout to workout.
- As you exhale, bend both arms, lifting the shells to your shoulders (you can lift one at a time, but this way the biceps will get time to rest). Be careful not to help swing the body, and also do not take your elbows forward - they must be fixed. If it doesn’t work, then you took too much weight and you need to lower it or lift one kettlebell with both hands at once.
- While inhaling, slowly lower the shells, but do not unbend your arms to the end, keep your biceps under load all the time.
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Option with lifting one kettlebell with two hands:
Also, the exercise can be done first with one hand (all repetitions), and then with the second:
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Concentrated Curls
Even the possibility of cheating is excluded here, the biceps are worked out in isolation, so the working weight will be slightly less.
The technique is this:
- Sit on any comfortable support, arrange wider legs and securely rest them on the floor.
- Take the weight with one hand, rest its elbow on the thigh of the same leg.
- As you exhale, lift the projectile by bending your arm. Do not lift your elbow from your hip.
- As you inhale, lower your arm under control without extending it to the end, and immediately do the next repetition.
- Do the exercise for the second hand.
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Reverse Curls
This option works out the brachial (located under the biceps) and brachioradialis muscles. Their hypertrophy is no less important for large arm volumes, which is why reverse or hammer grip bending must be included in the program.
The technique is identical to regular curls, only this time the grip will be straight, that is, the palms are looking back. This will make it harder to lift shells, so take less weight. You can perform both at once with both hands, and alternately with each.
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"Hammers"
These are the same bends, only the grip should be neutral throughout the exercise - the palms look at each other:
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Shoulders
Standing kettlebell press
A basic exercise that involves all three deltoid bundles, although the main load falls on the front. It can be performed both with two hands at once, and with one. The technique is as follows:
- Throw the kettlebell (or kettlebell) from the floor onto your shoulders in any convenient way. Stand straight, feet shoulder-width apart, no need to bend them.
- As you exhale, with the effort of the deltoids, straighten your arms with shells above your head, while not sitting down and not bending your back. The movement should be carried out only in the shoulder and elbow joints - this is the main difference between the bench press and the push.
- As you inhale, slowly lower the shells back to your shoulders.
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There is a slightly more complicated option - bench press of one kettlebell, holding it by the bottom. Here, more effort will be required to keep the projectile in balance and more stabilizer muscles will be included. Weight should be taken a little less.
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Pull to the chin
This is also a basic exercise, here the emphasis of the load can be shifted to the front or middle beam:
- If you take one kettlebell with both hands and pull it to the upper chest, you pump the front delts and trapeziums.
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- If you take two projectiles and lift them at a distance from each other (approximately shoulder-width apart), medium beams work. In this case, the lift height will be slightly less.
These options are an alternative to the barbell pull to the chin with narrow and wide grip respectively.
Mahi kettlebells
This exercise is isolated and absolutely identical to dumbbell swings. You can also perform swings forward on the front beam, swings to the sides on the middle beam and to the sides in an inclination to the back. Important point- here you will need weights easier, about 8 kg. Purely perform such movements even with 16 kg can only be sufficiently trained athletes.
The only option when you can take one projectile with both hands is to swing forward:
Legs
Goblet squats
The first type of squat focuses on the quadriceps. Also a good load goes gluteal muscles. The hamstrings, calves, spinal extensors, and abs work as stabilizers.
The technique is this:
- Take the kettlebell with both hands by the handle on the sides, stand straight, legs slightly wider than shoulders, socks look slightly to the sides.
- Without changing the slope of the back and without hunching over, sit down so that your hips form an acute angle with the lower leg, that is, below the parallel. At the same time, try not to let your knees go ahead of your socks.
- Stand in the starting position, do not bring your knees together when lifting. Do not unbend your legs to the end, immediately begin the next repetition.
Variety this exercise can be called a squat with a weight on outstretched arms. Here it will most likely be easier for you to catch the balance, but it is more difficult to keep the projectile - only the front bundle of deltoids works on this.
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Experienced athletes can perform the movement with two kettlebells, thus increasing the load on the legs.
Here the load is shifted to the adductor muscles of the thigh ( inner part), as well as the buttocks. Quadriceps also works, but less so.
- Stand with your feet wider than your shoulders, and turn your toes out to the sides. The projectile is in hands down, it will be easier to hold it here.
- As you inhale, slowly lower yourself as if sitting down on a chair. At the same time, the knees look in the same direction as the socks, do not bring them down.
- Get down to a comfortable depth and as you exhale, start lifting, straightening your knees and hip joints. Also, make sure that the back does not round, and the knees do not go beyond the socks.
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To complicate the exercise, you can take a kettlebell in each hand.
Squats on one leg
Another name for the exercise is. In this case, it is performed with weights - a kettlebell, which must be held with arms extended forward. Not suitable for a beginner, but for more experienced athletes it is an excellent movement that allows you to pump the muscles of the legs and buttocks well, as well as develop coordination and agility.
© ifitos2013 - stock.adobe.com
To practice the exercise, you first need to learn how to properly perform a regular squat, then on one leg without weights (you can sit on the sofa or hold on to a support with one hand) and only then proceed to the most difficult option.
Kettlebell lunges
- a universal exercise for the lower body. Quadriceps, hamstrings and glutes work here. At the same time, the front part of the thigh works more with a narrow and medium step, and the back and gluteal parts work more with a wide one.
In general, the technique is:
- Take the shells in your hands, stand up straight, feet together.
- Take a step forward with your left foot, lower yourself down until your right knee almost touches the floor. It is not necessary to touch - just go down to the greatest depth. In this case, the angle between the thigh and lower leg of both legs should be 90 degrees.
- Return to starting position and lunge with your right leg.
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Kettlebells can also be held over your head - here the shoulders and triceps will work in static, plus in this version it is a little more difficult to maintain balance, which will lead to the connection of more different stabilizer muscles.
© ifitos2013 - stock.adobe.com
If you have only one kettlebell available, you can do each leg separately, while either squeezing the projectile with the same hand with each lowering, or constantly holding it at the top.
Romanian draft
Basic exercise for the hamstrings and glutes. Can be performed with one kettlebell or two - depends on physical fitness.
The technique is as follows:
- Stand straight, feet shoulder-width apart, slightly bent, the projectile hangs in lowered hands.
- As you inhale, lean forward, while the movement is due to the retraction of the pelvis back. In the legs, the angle does not change. The depth of the slope depends on your stretch. At the bottom point, you should feel the biceps of the thighs tighten. The back should never be rounded. Squeeze your shoulder blades and watch your back. If you start to push your shoulders forward or arch your back, reduce the weight.
- As you exhale, return to the starting position. To accentuate the load on the muscles of the legs and buttocks, unbend the torso not by moving the body up, but as if pushing from the floor with your feet and pushing the pelvis forward.
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Press
All ab exercises with kettlebells are not suitable for beginners who first need to learn how to perform them correctly with their weight and only then gradually add.
Twisting
This is a classic version on the floor, only with additional weights. It is most convenient to hold the projectile here on the chest with both hands. Do not forget that when twisting, you do not need to tear off the lower back from the floor - only the shoulder girdle, while rounding in the spine and straining the press.
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Reverse crunches
This is a heavier version of reverse twists - when you do not pull the body to the motionless legs, but on the contrary, lift the bent legs, tear off the buttocks and lift them up, straining lower part press.
Weights here can be held on arms outstretched in front of you:
© ifitos2013 - stock.adobe.com
side plank
Here, the oblique abdominal muscles are already working in statics. The weight can be held with the free hand at the shoulder or on the outstretched arm. You can stand in the bar both on your elbow and on a straightened arm.
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Kettlebell corner
Great exercise for the rectus abdominis. The technique is this:
- Place the shells shoulder-width apart so that when you lean on them, your arms are perpendicular to the floor.
- Sit between the shells, stretch your legs forward, grab the handles of the weights, straighten your arms. In this case, the pelvis should come off the floor.
- Raise your legs up so that a 90-degree angle forms between them and the body, and hold for as long as possible.
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There are several options for performing Russian swings, they can also be done with two weights. Exercise develops muscles well shoulder girdle, legs, waist, explosive force lower body. A good option for beginners who then have to learn the technique of more complex movements - pushes, pushes, pulls, etc.
Turkish kettlebell lift
The Turkish Rise is an example of a functional and efficient movement. Every muscle in your body works. This exercise also affects the mobility of the shoulders: you will definitely stabilize the shoulder by rotating it during the task.
Pay attention to an important nuance that ensures the cleanliness of the Turkish rise: when you get up, the body should be completely straightened, and at the end and at the beginning of the exercise, the projectile should touch the ground.
Easier than bench press due to other technique, the weight here should be more, which leads to increased injury risk. Be careful when increasing the working weight. The exercise can also be performed with two kettlebells.
Also came from kettlebell lifting. Here, the shoulders, trapezium, extensors of the spine are actively working, the legs are also included, but less than when performing, for example, a kettlebell jerk into a sit.
The technique is as follows:
- Place the kettlebell in front of you, feet shoulder-width apart.
- Lean towards the projectile, while slightly bending your legs. Do not round your back, keep the arch in the lower back throughout the exercise.
- Take the weight, make a small swing back and immediately start lifting it up, helping with the body and pelvis. The arm should not bend and unbend - all movement is due to the inertia and efforts of the deltoid and trapezoid.
- At the top point, fix for a second and start lowering. You don’t need to put it on the floor - swing back and rise again.
© Mihai Blanaru - stock.adobe.com
Emissions (thrusters)
They are a goblet squat with squeezing the projectile over the head at the same time as lifting.
The projectile in the starting position must be held with both hands on the sides of the handle at chest level. Feet - shoulder-width apart, socks slightly apart. Then there is the usual bending of the legs during squats to the parallel of the hips with the floor (or slightly lower) and a further rise, while simultaneously straightening the arms along with the kettlebell. Remember to keep your back straight, not hunched over or leaning over.
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Much more can be said about each of the exercises described, and in no case should the above be considered as complete guide. Consider the information received as the beginning of a new approach to your training.
Kettlebell training programs at home
For men
We will analyze two programs - for beginners and more experienced athletes. It is assumed that you have at least two kettlebells of the same weight. Ideally, there should be more of them (of different weights) or collapsible.
So, a complex for beginners, compiled in the style of a full body - at each workout, the same thing is done and all the muscles are worked out:
Thus, you need to practice for several months. How much is individual. Someone needs six months, and someone in two months will significantly increase working weights and will no longer have time to recover.
In the future, you need to switch to split. It can also be taken by more experienced athletes who have to train at home. It uses the classic division into synergistic muscle groups - chest + triceps, back + biceps and legs + shoulders.
Day 1 - chest and triceps Kettlebell exercise Approaches repetitions Bench press on a bench or on the floor 4 10-12 4 15-20 Pullover 3 10-12 Push-ups with narrow setting hands 4 15-20 Extension from behind the head with two hands sitting 3 12-15 Day 2 - back, biceps, abs An exercise Approaches repetitions Deadlift 4 10-12 4 10-12 Standing arm curls with two hands 4 10-12 Standing hammer curls 3 10-12 Twisting 3 10-15 Reverse crunches 3 10-15 Day 3 - legs and shoulders An exercise Approaches repetitions 4 10-12 Romanian draft 4 10-12 Squat Chin Pull 4 12-15 Standing press with one hand 4 10-12 Mahi to the sides 4 12-15 Mahi to the sides in an inclination 4 12-15 For women
Similarly, for women, we will give two options for the program: for beginners and experienced athletes.
Fullbody for a beginner:
Split for athletes with training experience:
Day 1 - quads and shoulders Kettlebell exercise Approaches repetitions Goblet squats 4 12-15 3 10-12 Trusters 4 10-15 Standing press with one hand 4 10-12 Squat Chin Pull 4 12-15 Day 2 - chest, back, arms An exercise Approaches repetitions Push-ups with wide arms 4 10-15 Pull to the belt with one hand in an incline 4 10-12 Pullover 3 10-12 Standing arm curls 4 10-12 Extension from behind the head with two hands 4 10-12 Day 3 - hamstrings, glutes, abs An exercise Approaches repetitions 4 10-15 Romanian draft 4 10-12 Wide stride lunges 4 10-12 Twisting 3 10-15 Reverse crunches 3 10-15
Target Muscles: Chest
Equipment: weights
Place the kettlebell on the floor and lie down so that it is at shoulder level. Turn your body towards the kettlebell and grab it. Lie down on the floor gradually lifting the weight. Bend your arm at the elbow and put it next to the body, if you put it close, the load will fall on the triceps. If you put your hand at an angle of 45 degrees, the load will be more on the pectoral muscle. Shoulders should be fully pressed to the floor. If you took the kettlebell in your left hand, then the right leg remains straight. Left leg bends at the knee and rests on the floor. The second hand lies on the floor at an angle of 90 degrees as a support.Squeeze the weight up while exhaling, turning the stock so that the palm looks forward. Straighten your arm completely. At the top point, tighten the pectoral muscle and triceps, and then slowly lower your arm. Lowering your hand, the weight should not lie on the biceps itself, put it on the brachialis, the outer part of the arm. Repeat.
Watch the position of the kettlebell on your hand, it should lie on the outer part of the forearm. Place a mat under your body to increase the amplitude. Mistakes: separation of the back from the floor, twisting of the hand.
random program
Type of exercise: basic
Core muscles: chest, triceps
Accessory muscles: front delta
The complexity of the exercise: medium
Equipment: kettlebell
A good exercise to increase the strength and speed of the blow. A limited range of motion will help develop strength and overcome the dead center in the bench press. This exercise can be performed both alternately with each hand, and together, it's okay if you have one kettlebell at home. To load the pectoral muscles more, you need to lie on a bench or something similar. If it is not possible, then first you need to perform a preliminary exercise, such as dumbbell wiring or push-ups.
Starting position
Place the kettlebells on the floor, body-width apart, and position yourself between them so that they are at shoulder level. Lie on the floor with your legs straight and shoulder width apart. In the lower back, a natural deflection and tension, bring the shoulder blades together. Turn the body on its side, twist the arm slightly to the side, return the body together with the kettlebell to a horizontal position. The elbows are pressed to the body, the weight lies on outside forearm. Try not to bend your hands too much, if you keep them even, the weight will press hard, find your optimal position. Hold the kettlebell so that thumb was directed towards him.
Another position of the elbows is possible - spread them apart at an angle of 45 degrees, then the load will fall more on the pectoral muscles. The execution technique is exactly the same as with pressed elbows.
Technique for performing bench press lying on the floor
As you exhale, press the kettlebell up with your elbow almost fully extended and turn your palms outward. Squeeze weights at the level of your shoulders. As you inhale, lower the weights down, returning your elbows and hands to their original position.
- To increase the load, bend your knees, placing your feet on the floor, and press your lower back to the floor, this will give you more insulation.
- Perform supination and pronation, you can generally hold weights like a barbell all the time and not deploy them.