Fitness Articles

Shape Your Muscles Well With Kettlebell

Resembling the shape of a Bowling Ball with a handle attached to it, Kettle bells silently whistle tone your muscles. The Kettle bell workouts are considered as one of the best cardio and muscle training workouts for both men and women. Many a people consider Kettle bells as just a modified form of dumbbells. A Big NO! This is not just the case folks. Scientifically speaking, The centre of gravity of a dumbbell remains the same all the way through your workout, whereas the same for a Kettle bell keeps shifting during your course of kettle bell workout, which is why Kettle bell workouts are believed to provide you with much more functional and real world strength than any other exercise.

Kettlebell Exercises

Top 5 Kettle Bell Workouts

1- The Kettle bell Swing

Muscles Targeted: Shoulders, back, hips, gluteus, legs
Expertise Required: Beginner
One of the most basic and most effective kettle bell workouts, the Kettle bell swing requires you to stand straight with legs a bit wide apart. Then you need to grab the handle tightly with your palms facing downwards, in front of you. Bend your knees slightly to lower your body a bit while pushing your hips backwards (Initial Position). While keeping your core and gluteus tight, make a forward push from your back (not hands), to generate a fluid motion and swing the Kettle bell up to your head height, along with getting up straight yourself. Now slowly return to your initial position and this completes one rep. Perform 12-15 reps of the Kettle bell swing, depending upon your endurance.

2- Two-Arm Kettle bell Row

Muscles Targeted: Shoulders, arms, back
Expertise Required: Beginner to Intermediate
Start with two equal-weight Kettle bells on the floor, right in front of you. Now, while standing straight with a tight core hold the Kettle bells tightly and bend your knees slightly along with pushing your hips backwards and then lift and hold the Kettle bells at a height of say 2 feet from the ground (initial position). Pull them towards your stomach while keeping a straight back and elbows close to the body. Slowly return to your initial position by lowering the Kettle bells. This completes 1 rep, repeat this for 12-15 reps and let the magic work

3- Kettle Bell Squats

Muscles Targeted: Back, Glues, Legs
Expertise Required: Intermediate
Squats prove to be most effective with a Kettle bell in your hands. While standing straight, hold a Kettle bell tightly (with both hands) in front of your chest, make sure your elbows are close to your body (initial position). Start to squat by bushing your hips back and bending your knees until your hips are parallel to the ground (keeping your back straight). Then, slowly return to the initial position to wrap up 1 rep. You can perform 12-15 reps in one go.

4- Kettle Bell Lunge Press

Muscles Targeted: Shoulders, Back, Arms, Abs, Gluteus, Legs
Expertise Required: Intermediate
Mix-up your regular lunges with some kettle bell workout to get the enhanced results. Start with standing straight and hold the kettle bell with both your hands (palms facing each other), right in front of your chest with bent arms (initial position). Now as you take a lunge forward, raise the kettle bell over your head with one hand and then slowly return to initial position. This completes one rep. Try the same for 10-15 reps on each leg.

5- Kettle Bell Twist

Muscles Targeted: Oblique and abs
Expertise Required: Intermediate
This Kettle bell workout is your perfect replacement to crunches or even more than that. You need to begin with sitting on the floor with your knees bent and feet resting flat on the floor. Hold the Kettle bell with both the hands right in front of your chest. Now lean back to around 450 and start rotating your torso and waist from left to right and right to left along with swinging the kettle bell with your torso movement. Try as many as you can perform comfortably. To achieve the optimum results, make sure your carry a tight core and hold your shape throughout the workout.

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