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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.

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