The key to great training is in the right shape, and learning how to use kettlebells the right way is especially important. Whenever you add weight to your workout, you want to be safe and get the most out of your equipment. The correct techniques for kettlebell workouts include not only how to use it during exercise, but also how to pick it up and how your body should feel at each stage of the exercise.
Doing kettlebell exercises the right way is easy once you understand how it works and can help you build strength and endurance. Here’s what you need to know to complete and start using the kettlebell shape:
What is a kettlebell?
Kettlebells are a type of handheld weight, but they differ in shape and function from dumbbells. If you look at the iron ball with the handle, you can see that you are looking at the kettlebell. The ball is the bottom of the kettlebell, usually with protruding “corners” that connect to form the handle. Grasp the kettlebell with the handle and the center of gravity hangs a few inches under your hand, making it the perfect tool for powerful and effective swing exercises. If you don’t have your own yet, know that the best kettlebells are metal, oval with a flat bottom, and there is plenty of space for your hands between the handle and the ball.
Why is using a kettlebell a good exercise?
When exercising with a kettlebell, you can gain strength, aerobic exercise, and power from a single, low-impact movement. This is a lot of benefits from one training tool. However, if you haven’t learned how to use kettlebells correctly, you can endanger your lower back. Therefore, by taking the time to learn the proper shapes, you can use kettlebells and enjoy all the healthy benefits of your lower back, gluteal muscles and hamstrings (also known as the rear chain).
How to do a kettlebell swing
There are three movements that will help you focus on making the right kettlebell swing. Hardstyle planks, deadlifts and pendulum arms. Here’s how to do each:
Hardstyle board
You won’t need a kettlebell yet! Do this to learn good shapes: get to the ground with your hands under your shoulders, and step back on your feet as if you were creating a long straight line with your body increase. Clench your abdominal and gluteal muscles and notice how your body feels. Stand up and imitate the current pose. This is how the body feels at the top of the kettlebell swing. If you do not do this, you may lean back during the swing and cause back pain.
Deadlift
The basic move to start a kettlebell swing is a deadlift. Hinge your hips and pull back as much as possible. The knees bend naturally and the buttocks move toward the back wall. Your back should be flat (turn on your core to avoid curling your back). Then get up. This is the movement you make when swinging the kettlebell, but practice the movement before adding weights.
Pendulum arm
When swinging the kettlebell down, the top of the kettlebell should be in the crotch, not under the thighs or between the thighs. Practice moving your arms from in front of you to between your insteps during a deadlift to keep your back flat and the core to support your weight.
Once you’ve mastered each of these, put together a standing board, a deadlift, a pendulum arm, and more. Then add a kettlebell to swing with both front hands. Place the kettlebell a few feet in front of you, perform a deadlift to lift it (wrap your hand around the handle), and swing the kettlebell down between your feet to stand up. The position of the board, and down again.
Start a simple kettlebell workout
If possible, do your first kettlebell workout in front of the mirror to make sure you don’t lean back when swinging. Then set the timer to 1 minute and repeat the front two-handed swing as much as possible in a controlled and powerful way (watch the video for a demo). Once you get used to this beginner kettlebell workout, you can try other great whole body kettlebell exercises. Update your memory regularly with the proper method of using kettlebells. This is the best way to ensure that you get all the strength and aerobic benefits from your workout.
You probably like it too
