ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Master a Kettlebell – A Perfect Guide (Part -3)

Updated on March 2, 2016

How to Master a Kettlebell – A Perfect Guide (Part -3)

In my previous article, I talked about a few Kettlebell workouts like kettlebell pushups, kettlebell pushups with rows, half getup, Single arm kettlebell snatch, split-jerk, kettlebell clean, two-arm kettlebell row, kettlebell figure-8, kettlebell goblet squat. In continuation, today I would like to talk about a few more kettlebell exercises.

Military Press

Results:

This workout is only for advanced level for users and especially for those who are working on their shoulders, arms, back.

Procedure:

  • Start with grabbing two kettlebells and then clean them your shoulder, just like doing the rack position.
  • Once done, rotate your wrist in a way that palm face position becomes inward. Now you are set to start.
  • Next step is holding your kettlebell like behind your head and on your shoulder like you are holding a shopping bag. Do it until your kettlebell is not locked out overhead.
  • Bring it back down to the shoulders.
  • Keep doing this for another 10 to 20 reps. Mind the weight you are working with.

Deadlift

Results:

This exercise is for legs, arms, back, abs and glutes and if you are on your intermediate level or advanced level, you can perform this.

Procedure:

There is a myth around gyms that you need a barbell for deadlifts. It is not true. You can use a kettlebell for doing the same workout. Here is how:

  • You need to stand affirm and place the kettlebell between your feet on the floor.
  • Keep you back flat and squat down.
  • Grab the handle of the kettlebell with both hands. Do remember, you need to keep your back flat.
  • Make sure that you are not missing engaging the core, your glutes are tight, and your arms are extended to the fullest as you stand up.
  • Keep doing this for another 12 to 15 times.

Slingshot

Results:

A workout for intermediate level learners who are working on their back, arms, abs and obliques area.

Procedure:

  • You surely do not need any rubber bands or rocks for this workout.
  • Keep feet shoulder-width apart.
  • You need to hold the kettlebell in front of the body.
  • Now, swing the kettlebell.
  • If you are handling it with your left hand, take your left hand (holding kettlebell) behind the back.
  • You then have to reach your back with your right hand to take the hold of your kettlebell that you are holding in left hand.
  • The moment you grab it, swing the kettlebell to the front of your body.
  • It is like rotating the kettlebell around your body in a circular motion.
  • Keep continue round 'n round and keep doing this for a minimum of 8-12 times.
  • After then, switch directions! Now hold the kettlebell in right hand and let your left hand grab it from the back.
  • Keep rotating it around your body and this time, the circular motion is going to be anti-clock.

Floor Press

Results:

This workout is for intermediate level users and while doing this one will be working on his chest, arms and core areas.

Procedure:

  • Lie down on the floor and keep your legs straight.
  • Hold a kettlebell by your side. Make sure the palm position, it has to be inward.
  • Now, rotate your wrist and lift the weight straight up. Give it a check, the right direction is if your palms are facing your feet.
  • Once you reach the top, you need to bring the kettlebell back.
  • Bring it down to the starting position.
  • Keep repeating for another 6 to 8 times.

Windmill

Results:

This workout is only for advanced level users who are working on their shoulders, back, abs, obliques, and hips areas.

Procedure:

  • We need a little math here for this workout.
  • You need to hold the kettlebell in the right hand.
  • Angle your feet 45 degree away from your right arm.
  • Lift the kettlebell overhead.
  • Once it reaches the top, lock your arm.

Do not deviate your eyes from the weight. It will help you to keep your shoulders aligned.

  • Now, start shifting your weight onto the right leg also start bending forward at the waist.
  • Do not change the position of your right arm.
  • You need to keep your right arm extended overhead
  • Bend forward and bring you left arm down as you are pointing towards the ground with it.
  • More likely, one hand straight up in the air, holding the weight the other hand is reaching the bottom as if it is going to touch the ground.
  • Now, recollect yourself, lift your back up. Do not lose your control.
  • Keep doing this for another 6 to 8 times.

These are a few very good workouts for all level kettlebell athletes. I must say, for a visual understanding, please do look at the related videos on YouTube. However, I am not overruling the importance of a trainer. Hope I help you understand and should you have any queries you can reach me back through comments.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)